Fitness before going to bed is effective. Fitness is effective at any time. But don't do strenuous exercise before going to bed, because it will speed up blood flow. It makes people feel excited and will affect their sleep. It is recommended to do some gentle exercises, such as yoga and stretching. This kind of gentle exercise will make people feel tired after practice and help them sleep. Therefore, strenuous exercise should be carried out two hours before going to bed. If you want to do it before going to bed, do something gentle.