Late exercise does not disturb everyone’s sleep. If you feel wide awake afterwards, consider the workout, caffeine, travel and bedtime routine together before deciding that evening training can never work for you.

Include the journey home, washing and settling down when deciding when to finish. A shorter session may leave a more realistic sleep opportunity than using every minute until the gym closes.

If late hard sessions leave you alert, try an earlier finish or discuss moving demanding work earlier. Keep the end easier rather than adding more exercise to exhaust yourself into sleeping.

Read pre-workout and energy-drink labels. Caffeine can interfere with sleep, and a small serving is not automatically stimulant-free. Do not use alcohol as the routine solution to feeling wired at bedtime.

Compare a few similar evenings. Note the session finish, effort, caffeine and approximate sleep timing. Change one manageable factor where possible instead of rebuilding the entire routine after one difficult night.

If poor sleep persists or affects your day, seek professional advice. The full guide offers a practical evening plan, while recognising that repeated sleep problems may need more than a workout adjustment.