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Turns out that late-night spin class might be the reason you’re staring at the ceiling like it owes you money. A new study has found that high-intensity workouts before bed can mess with your sleep, delaying the release of melatonin and turning your dreams into reruns of anxiety. +SBS, +The Guardian Australia The research, published in Sleep Medicine Reviews, crunched data from dozens of studies and found that while light exercise (like yoga or a walk) can help you doze off, intense cardio or weightlifting within an hour of bedtime keeps your body too hyped to rest.

Basically, your muscles are ready to fight while your brain just wants to chill. Gym junkies, naturally, are furious. “When else am I supposed to work out?” they cry, between gulps of protein shake and denial. But sleep scientists are firm: if your heart rate’s still trying to beat Usain Bolt’s, it’s not bedtime—it’s battle mode.

Experts suggest shifting your workouts earlier in the day or, at the very least, winding down with some calming stretches or a warm shower. Or maybe just accept that doing burpees at 10pm makes you the human version of a malfunctioning espresso machine. So if you’re tired of being tired, maybe swap the late-night HIIT for a book, a bath, or some light stretching—not a squat challenge.

Sources: SBS News, The Guardian Australia, Sleep Medicine Reviews