**Excerpt:**
*”Squeezing in a late-night HIIT session or heavy lifting? New research suggests it might be costing you precious sleep. A 2025 study from Nantong University found that intense workouts within three hours of bedtime can disrupt sleep quality, delay deep sleep, and even elevate overnight heart rates. The solution? Swap high-intensity evening workouts for gentler activities like yoga or walking, or move vigorous sessions to earlier in the day. Small tweaks to your routine could mean better rest—and better recovery.”*
This excerpt captures the key findings and actionable advice while keeping it concise and engaging. Let me know if you’d like any adjustments!
