In addition to selecting the appropriate intensity of exercise, time is also important. Many people in college times had such an experience that you would continue the spirit of excitement when you ran on the playground after night classes so that you can not fall asleep long after lights out. It is because that exercise accelerates blood circulation of the body, and the function of internal organs is also stimulated to be active. The process takes some time to return to the normal resting state. Therefore, insomniacs should choose the right time for workout such as morning, noon or late afternoon, but definitely not night, especially within 2 hours before bedtime, or it can backfire.
If you stay up late or have insomnia, you should get some more sleep. If you feel too tired, you should cancel the training program of the day or adjust the normal training by reducing training time.