For some people, working out is as much a part of their daily morning ritual as a cup of coffee. For others, there’s nothing as satisfying as heading to the gym after a long day of work to sweat out the stress. But when it comes to getting the most value from your time, is it more effective to work out in the morning or the evening? The science suggests it depends on your goals. Keep reading to figure out which one might work best for you.

Morning Exercise Benefits:

For many people, morning exercise just makes sense. If you get your workout in first thing, then none of those pesky daily obligations can get in the way. But it turns out, there can be added benefits.

According to a recent study, exercise performed in the morning seemed to have the most beneficial impact on metabolism, so if losing weight is your goal, take note.

If you have trouble falling asleep at night, the Sleep Foundation attests that morning or early afternoon exercise could help. Working out early stimulates earlier melatonin release and helps shift your circadian rhythm forward. (BTW, here are three more tips to help you sleep better at night.)

Evening Exercise Benefits:

If you’re a night owl, it’s quite likely you prefer your workouts later in the day. As it turns out, most people’s energy and endurance levels improve later in the day. If you’re a cardio fan, research shows those who work out in the evening may take up to 20% longer to reach exhaustion, which means you can spend more time running, swimming, or biking.

If you feel a little sluggish in the mornings, evening workouts might be a better fit. But if you’re working out at night and having trouble falling asleep when you get in bed, try switching to daytime workouts and see how you feel. (We also love these yoga moves to help get you to sleep.)

Morning or Evening: The Winner

If we have to choose, science seems to point towards an early morning workout. Sleep was a big factor in our decision here: recovery and rest are just as important for your body at working out, and many people struggle to sleep after evening workouts.

But don’t forget…

It’s a bit of a cliché, but it bears repeating: the best workout is the one you’ll do. If you LOVE your usual workout time and are sleeping soundly at night, we say stick to it!