Well, I had to make major adjustment to my lifestyle over the last two decades. One of them is covering my huge sleep problem.

Sleep I my main prioritization now. So, what I found is that when you perform intensive exercises during the evening (stuff that charges your central nervous system to much), it can interfere with your sleep-in-ability.

There were moments when I was lifting during the evening, and It clearly interfered with my sleep in time.

That said, of course your personal daily activity rate plays a huge role. If you were sleeping until 10h00 than you might want to crank that activity level up later during your day...

13h00 is more of a guideline for earlybirds like myself. Slow stretching exercises however, could be beneficial before sleep to improve nutritional transport to demanding areas of your body, and improve recovery.