You've heard it-a good workout helps you sleep like a baby. But hold onto your water bottle; the fine print suggests there's a little more to it. Experts, like Dr. John P. Higgins from McGovern Medical School, warns us that the timing matters when it comes to gym sessions and the land of dreams. Lacing up your trainers too close to bedtime might keep you tossing and turning rather than counting sheep.

So, why this bedtime workout banter, you wonder? Simply, the stress hormones that surge in response to vigorous exercise-epinephrine, norepinephrine, and cortisol-make you feel more like a night owl than a sleepyhead, according to Dr. Higgins. No wonder hitting the gym late-night may slippery slide you into less total sleep time.

But don't fret, life is all about balance-a few Zen-inducing activities like yoga or stretching in the evening could actually be your ticket to rapid eye movement (REM) paradise. These low-intensity acts boost melatonin, our sleep hormone, and reduce stress while dropping blood pressure and body heat to prime you for a hearty snooze.

Being an early riser for workouts could edge you closer to the best sleep and health jackpot. A 2020 study reported steady morning workouts aiding weight management in obese adults. Trimming the excess body weight reduces the risk of sleep apnea-a ghastly condition that blocks your airway, leaving you gasping for breath during sleep.

But circumventing the issue of workout timing isn't as simple as setting the alarm for an ungodly hour. Dr. Aruna Rao, a neurologist and sleep specialist at Johns Hopkins Medical Center, warns that the best time for gym sessions varies according to individual circadian rhythms [24-hour internal body clocks].

Between seven and nine hours of sleep each night is the sweet spot for adults, according to Rao. So, if your schedule has you up until midnight, you should probably skip the idea of a sparrow-fart workout session for a minimum sleep deprivation. As for afternoon workouts, ensure they're adequately distanced from your bedtime to avoid disrupting your sleep.

Bottom line: Try to avoid strenuous exercise within four hours of hitting the hay. It increases stress hormone levels, which could keep your brain abuzz, warned Dr. Sairam Parthasarathy, the Director of the Center for Sleep and Circadian Sciences at the University of Arizona Health Sciences.

If your lifestyle or work schedule only gives you time for evening exercise-try to wrap up your workout at least two hours before lights out, advised Dr. Rao. And remember, the body's internal thermostat dips in preparation for sleep, while exercise heat things up, which could potentially disrupt the sleep-onset process.

While the consensus leans towards early-day exertions, a few recent studies hint that some nighttime workouts could actually bolster your sleep. One study flagged that brief bodyweight workouts in the evening could prolong sleep. Therefore, it’s worth experimenting with your routine to see what best aligns with your body clock and lifestyle.

Remember, we are all unique, and your optimal exercise-sleep routine may take some tweaking. Commit to finding your balance-not only for a better night's sleep but for overall health and well-being.