EXERCISE AND SLEEP: Help or Hinderance?

In talks around sleep hygiene, exercise can be a tough one to pin down. Most voices in our tribe fall in the "train hard, sleep hard" camp, but that's tough to reconcile with the well known fact that exercise gives you an energy boost. How can that possibly be helpful for sleep?
This open access paper in Nature brings a bit of an evidence based perspective via analysis of nearly 15,000 folks across a one year time span. From the publication: "Our results suggest evening exercise—particularly involving high exercise strain—may disrupt subsequent sleep and nocturnal autonomic function. Individuals aiming to improve sleep health may benefit from concluding exercise at least 4 hours before sleep onset or electing lighter strain exercises within this window.".
The paper further discusses how high intensity exercise might disrupt quality and timing of sleep. 
So, get it in, but get it in early!

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Leota, J., Presby, D.M., Le, F. et al. Dose-response relationship between evening exercise and sleep. Nat Commun 16, 3297 (2025). https://doi.org/10.1038/s41467-025-58271-x