Hormonal
Vigorous late-night exercise (ending ~2 hours before bedtime) does not disturb polysomnographic, actigraphic, or subjective sleep quality in healthy, physically fit young adults, despite causing elevated heart rate during the first three hours of sleep.
If you are young and physically fit, doing a hard workout late at night (ending about 2 hours before bed) will not ruin your sleep. You might wake up with a higher heart rate initially, but you will still fall asleep easily and get good restorative sleep. You do not need to stop exercising late just because of sleep concerns.
The results indicate that vigorous late-night exercise does not disturb sleep quality. However, it may have effects on cardiac autonomic control of heart during the first sleeping hours.
Why this rating
Randomized counterbalanced crossover design with polysomnography (gold standard), but small sample size (n=11) and restricted to fit young adults.
Source
Effects of vigorous late-night exercise on sleep quality and cardiac autonomic activity
Tero Myllymäki et al. · Journal of Sleep Research · 2010
DOI 10.1111/j.1365-2869.2010.00874.x
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