New research suggests there is an optimum time to exercise after all
Ask most coaches when the best time of day to exercise is and you’ll usually hear the same answer: whenever you can consistently do it. And in many ways, that’s still true. A workout completed is infinitely better than one that never happens at all.
But new research suggests timing may matter more than we once thought and can influence performance, recovery, metabolic health and sleep quality. The key factor isn’t necessarily the clock on the wall. It’s your internal body clock.
The emerging field of circadian science
A recent study published in Medicine & Science in Sports & Exercise divided participants into two groups: 70 early chronotypes and 64 late chronotypes. Both completed structured exercise programmes, but the timing differed. Some trained earlier in the day, while others trained later.
While all groups showed improvements, those participants who exercised in alignment with their chronotype saw greater improvements across several health and performance markers, including blood pressure, aerobic fitness, metabolic health and sleep quality.
In other words, matching behaviour to biology appeared to amplify the benefits of the exercise itself.
Timing matters
In some ways the influence of our circadian system shouldn’t come as a surprise, but its impact has traditionally been overlooked, to the extend that it remains an emerging field.
The circadian system is often described as the body’s master clock. Controlled primarily by light exposure, it coordinates thousands of biological processes over a roughly 24-hour cycle.
When those rhythms are aligned, the body tends to function more efficiently. Energy is steadier, sleep becomes deeper and recovery improves. When they are disrupted – through irregular sleep, late-night light exposure, shift work or inconsistent routines – performance and health can suffer.
Research has linked circadian disruption with increased risk of obesity, type 2 diabetes, cardiovascular disease and poorer mental health outcomes. Even short-term disruption can affect reaction time, mood and glucose regulation.
So this exercise study reinforces a broader point: optimising health is not only about what we do, but when we do it.
"Athletes and sports teams are now integrating circadian science into every aspect of their training and recovery."
Larks and owls
Chronotype is partly genetic. Some people naturally wake alert and energetic, while others feel sharper later in the day.
Trying to force a night owl into a 5am training routine may create unnecessary friction, poorer sleep, lower training quality, low motivation and poor recovery. Equally, a natural early riser may struggle to perform well late in the evening.
Of course, the patterns of work, family and logistics may interfere with these rhythms but understanding your natural tendencies can help you make smarter decisions around training, sleep and workload.
Quick wins for better circadian health
Athletes and sports teams are now integrating circadian science into every aspect of their training and recovery. The good news is that many of these insights will have an impact on our own daily lives.
1 Get outside early
Morning daylight is one of the strongest signals for regulating the body clock. Even 10–15 minutes of outdoor light shortly after waking can improve alertness during the day and support better sleep later that night.
2 Keep sleep and wake times consistent
The circadian system thrives on regularity. Constantly shifting sleep schedules creates a form of “social jetlag”, even if total sleep time stays the same.
3 Time caffeine carefully
Caffeine late in the day can delay melatonin production and reduce sleep quality. Many people benefit from avoiding it in the final 8–10 hours before bed.
4 Eat earlier where possible
Circadian rhythms also influence metabolism. Studies suggest the body generally handles glucose better earlier in the day than late at night, making large evening meals less ideal for recovery and metabolic health.
5 Use exercise to support your rhythm
If early workouts consistently leave you drained, or evening sessions disrupt your sleep, your exercise timing may be working against your natural biology rather than with it.
Know yourself
Modern life seems to find ways to quieten down or even mask natural cues and instincts. We stay up late under artificial light, eat at irregular hours and expect the body to adapt indefinitely.
This emerging circadian science is shining a light (preferably natural) on the idea that the one-size-fits-all approach no longer applies. Understanding yourself and your own rhythms can have a far bigger influence on how we feel and perform each day.
NIGHT + DAY POWDER are formulated to provide round-the-clock support for rest, recovery, energy and immunity.
