A recent study has found that high-intensity exercise performed close to bedtime can negatively impact sleep quality and recovery. Analyzing data from almost 15,000 physically active adults over the course of a year, the researchers concluded that strenuous workouts within four hours of sleep can lead to delayed sleep onset and reduced sleep duration. The study suggests that individuals should complete intense exercises at least four hours prior to sleep to enhance sleep quality. This contradicts previous health guidelines suggesting that moderate exercise is permissible before bed. The findings, published in *Nature Communications*, indicate that engaging in high-intensity workouts just two hours before sleep can cause delays in falling asleep and reduce total sleep time by 22 minutes.

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