I’ve always believed a good workout can make or break my day, keeping me grounded, energized, and mentally clear. But when I hit my 40s, I began noticing how the timing of my workouts started to impact my energy levels, sleep, and even my mood. I’d find myself pushing through evening workouts, only to toss and turn at night, wired and unable to unwind. It turns out that for women in their 40s and 50s, the timing of exercise matters just as much as the workout itself.
If you’re navigating midlife changes like perimenopause, moving your workout routine to earlier in the day could be a game-changer for better rest and recovery. Here’s why that shift made such a difference for me and how it might help you, too.
The Impact of Late Workouts on Cortisol and Sleep
When we exercise, our body releases cortisol—the "stress hormone" that often gets a bad rap but is essential for energy and alertness. In the morning, cortisol naturally peaks, helping us wake up and kickstart our day. But in the evening, cortisol should ideally start to decrease, signaling to our body that it’s time to wind down and prepare for rest. For those of us in perimenopause, when cortisol levels can already be all over the place due to hormonal changes, exercising late can trigger cortisol spikes just as our bodies are meant to be winding down.
I remember those nights all too well—feeling too “wired” to fall asleep after an evening workout. It was frustrating because, like many of us, I wanted the best of both worlds: to stay active and get good sleep. What I learned was that exercising late was keeping my cortisol high when it should have been calming down, ultimately disrupting my sleep. Since sleep is already precious during midlife, avoiding evening workouts has made a significant difference.
The Benefits of Working Out Earlier in the Day
Moving my workouts to earlier in the day wasn’t easy at first, but the results made the switch worthwhile. Here’s how it’s helped me and might benefit you as well:
I used to rely on evening workouts to release stress, but I realized morning exercise was even more effective. Physical activity releases endorphins, which can elevate mood and reduce stress, and when done earlier, those positive effects linger throughout the day. Now, I feel more balanced and focused from morning through evening.
Tips for Building a Morning or Midday Routine
If you’re not a natural morning exerciser (and I wasn’t!), here are a few tips to ease into a morning or midday routine that supports both energy and sleep:
-
Start Small and Build Up
I began with a 10-minute morning walk, and once that felt comfortable, I added more time and variety. Start with a short, easy routine and gradually increase the intensity or duration as it becomes more natural. -
Plan Energizing Workouts
I focus on activities that leave me feeling refreshed, like light cardio, strength training, or a quick yoga session. These activities set a positive tone for the day without leaving me drained. -
Listen to Your Body
Exercise doesn’t need to be intense to be effective, especially in midlife. I’ve found low-impact activities like walking, swimming, or gentle stretching are just as beneficial as high-intensity workouts, especially when done consistently.
Why Timing is Everything in Midlife Workouts
Exercise is essential for both physical and mental well-being, but for women in their 40s and 50s, it’s not just about getting the workout in—it’s about timing it right. By working out earlier in the day, you can align with your body’s natural rhythms, minimize evening cortisol spikes, and set yourself up for better rest. I encourage you to try shifting your workouts to the morning or midday, especially if you’re struggling with sleep. It’s made such a positive difference in my daily routine, and I know it can for you, too.
So, if you’re ready to experience more balanced energy and restful, restorative sleep, consider making this small adjustment to your exercise routine. A little shift in timing can lead to big changes in how you feel throughout the day.