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STILL IN MOTION
Because slowing down isn’t in the plan.
THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday’s issue introduced the Supine Psoas March as a gentle evening activation drill. Today we address the broader training-and-sleep timing question, cover what the research actually shows (more nuanced than ‘don’t exercise at night’), and provide a practical evening training framework.
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WHAT THE RESEARCH SHOWS ABOUT EXERCISE TIMING AND SLEEP
The traditional guidance was simple: don’t exercise within two to three hours of bedtime. The research since then is more nuanced:
Vigorous exercise within one hour of bedtime delays sleep onset in most people. Heart rate, core temperature, and cortisol are all elevated and take time to normalize
Moderate exercise within two hours of bedtime shows mixed results: some studies show modest sleep disruption; others show no effect or slight improvement in slow-wave sleep
Light to moderate mobility work and stretching in the hour before bed consistently improves sleep quality in research on adults over 60. This is the basis for Sunday’s Supine Psoas March
Individual response varies significantly. Some people sleep excellently after vigorous evening training. Track your own response rather than applying population averages
THE EVENING TRAINING FRAMEWORK
For people who train in the evening and prioritize sleep quality:
More than 3 hours before bed:
Any training is appropriate, including the 4x4 interval protocol and heavy resistance work
Sufficient time for core temperature, heart rate, and cortisol to return to baseline before sleep onset
2 to 3 hours before bed:
Moderate resistance training is appropriate for most people
Avoid the 4x4 interval protocol — cortisol and sympathetic activation from high-intensity intervals takes longer to clear
End sessions with a deliberate 10-minute Zone 2 cool-down to accelerate return to baseline
Within 2 hours of bed:
The Supine Psoas March — low demand, parasympathetic-compatible
The relaxation sequences from Tuesday
Gentle floor movements: Child’s Pose (Issue #31), Supine Twists, Supine Figure-4 (Issue #25)
Avoid: heavy resistance training, cardio above Zone 2, any exercise producing significant post-session warmth
THREE LEVELS OF THE SUPINE PSOAS MARCH
Sunday’s version is appropriate for most people. Two additional variations:
Easier — Toe Tap Only:
Same setup, but instead of lifting the foot to 90 degrees, simply tap one toe to the floor, return, tap the other
The hip never fully leaves the floor; core activation is minimal
For people who find any active hip movement stimulating before bed
More Active — March with Breath Coordination:
As in Sunday’s exercise, add a 5-second isometric hold at the top of each knee lift
Lift on the exhale, hold while inhaling, lower on the next exhale
The breath coordination increases parasympathetic activation during the exercise and reinforces the diaphragmatic breathing pattern from Issue #21
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COMING UP
Saturday closes out Issue #39 with the full sleep optimization equipment toolkit — trackers, supplements, environment tools, and a frank assessment of which interventions are worth investing in versus which are marketing dressed as sleep science.
Still moving forward,
— The SIM60 Team
simsixty.com · Educational content only. Not medical advice.
