It is most appropriate to go to bed after at least one hour of exercise, because exercise excites people and thus affects the quality of sleep. Don't exercise too hard at night. Generally, jogging, walking and other relaxation exercises are the main activities. If you must take part in strenuous exercise, you should finish it 1-2 hours before going to bed. Taking a hot bath after exercise helps to relax and lose weight. You can also let yourself fall asleep faster so that you can have more spiritual study or work the next day.