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Using Science to Optimize Sleep, Learning & Metabolism

Huberman Lab

Best time to workout in the Day

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The exercise science literature and circadian literature suggest that there are windows of time in which performance is optimized and injury is reduced. These windows are typically 30 minutes after waking, three hours after waking, and 11 hours after waking, which correlate with changes in body temperature. However, it is important to note that individual variation plays a significant role in determining the best time to exercise. For those with busy schedules, it is advantageous to workout whenever there is an opportunity, unless one can control their schedule. Working out first thing in the morning can help develop an anticipatory circuit in the body, but exposure to light is also important. Some people may have trouble sleeping if they exercise late in the day, especially with intense exercise. Additionally, the intensity of exercise in the preceding days can affect sleep quality and recovery.

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