Unless you suffer from disrupted sleep, there would not seem to be any reason to change your regime.

> <= 4 hours before bed is the only window of my day for exercise.

Same. Son and I walk 3-5mi at night. Upper 80s and 90% humidity is preferable to daytime. Many fewer opportunities to be mowed down is a plus.

FWIW: I had insomnia for years before eve exercising. Sleep is improved, some.

Check the charts friend, it mostly applies to maximum intensity exercise.

If you’re jogging or weight lifting you have absolutely no risk. You’d have to reach 90-100 HR for a quite a long time to actually be affected.

Since it says "linked", there may be exceptions, every body is different.

It might be that exercise right as you get up in the morning might have 100% roi if you sleep better that night. (meaning 30 minutes of morning exercise might overcome 30 minutes less sleep but more efficient sleep)

I know a lot of people who work out during their 2H lunch break because they don't have the time otherwise.

If you can't take that 2H lunch break consider if you're being treated like a slave.