Exercise for better sleep: how staying active can help you rest
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Does exercise make you sleep better? Explore what types of exercise can help you beat insomnia and get a good night's sleep. Plus, when you should exercise.
Regular exercise can be a powerful way to help enhance your sleep, as physical activities can promote positive changes that prepare you for a restful night. Exercise can help you fall asleep faster, sleep longer, and enjoy deeper, more restorative sleep.
If you find yourself struggling to drift off or stay asleep, incorporating exercise into your daily routine might help. Regular physical activity has been shown to alleviate symptoms of insomnia and other sleep disorders, allowing you to achieve more consistent and satisfying sleep.
Does exercise make you sleep better?
Physical activity can positively impact your sleep, helping to relieve symptoms of insomnia and other sleep disorders.
Exercise reduces the time for sleep onset, which is particularly beneficial if you struggle to fall asleep.
Exercise extends the time you spend asleep, providing your body with more time to repair itself, process information, and rest.
Exercise enhances the depth of your sleep, leading to deeper sleep stages that can improve brain function, mood, and physical health.
What types of exercise help with sleep?
For the best sleep results, incorporate a mix of activities you enjoy into your weekly routine. Remember to listen to your body and adapt your exercises to your personal health and fitness levels. If you're unsure where to start or how to balance different types of exercise, consult a fitness professional or healthcare provider to help you find activities that support your sleep and overall wellbeing.
Cardiovascular exercises
Cardio exercises like running, cycling, and swimming can increase your heart rate and may promote the release of chemicals in the brain that act as natural painkillers and mood elevators, which can improve your sleep cycles.
Enhance deep sleep: Cardio activities can increase the amount of deep sleep you get, giving your brain and body more time to rejuvenate.
Improve sleep onset: Regular cardio activity can help you fall asleep faster.
Boost overall sleep quality: By improving the depth and duration of sleep, cardio exercises can make sleep more restorative.
💙 Follow along with Mel Mah’s A Mindful Run for a meditative twist on cardiovascular exercise.
Low-impact exercises
Low-impact exercises like yoga and gentle stretching can help calm the mind and prepare the body for sleep by relieving stress and muscle tension.
Yoga: Combining physical postures, breathing exercises, and meditation can help reduce stress, improve physical functioning, and promote mental focus. Yoga also naturally relaxes the body, which aids in better sleep.
Stretching: Performing stretches can help relieve muscle tension and promote relaxation, making it easier to fall asleep and get the rest you need.
💙 Engage in fun, low-impact exercises and Walk Away Stress, which can be gentle on your joints while expending energy to promote relaxation.
Strength training and resistance exercises
Strength training and resistance exercises can help build muscle, improve physical health, and, when done regularly, may improve sleep quality.
Boost sleep quality: Strength training can improve your quality of sleep by boosting mental health and wellbeing. If you’re not feeling your best, your sleep may suffer too.
Increase sleep duration: Regular strength training can lead to longer sleep duration, as the body needs to take more time for repair and recovery.
💙 Jump up and get Moving for Fun, which encourages mindful movement while also building natural strength.
When should I exercise for better sleep?
The timing of your exercise can be as important in improving your sleep as the type of exercise you choose to practice.
Morning exercise
Regulates sleep-wake cycle: Morning exercise can reinforce your natural circadian rhythms by signaling to your body that it's time to wake up and get going. This can help you feel more alert during the day and more ready for sleep at night.
Boosts mood and energy: Exercise releases mood and energy-boosting chemicals in your body, making you less likely to feel sluggish during the day.
Improves nighttime sleep quality: Expending energy in the morning can make you more prepared to wind down at night, leading to better sleep quality.
Afternoon exercise
Avoids interference with sleep: Exercising too late in the day, especially close to bedtime, can be stimulating and potentially interfere with your ability to fall asleep. Aim to finish your workout at least three hours before you plan to go to bed.
Utilizes body's peak performance times: Many people's body naturally hits a physical performance peak in the early evening, making this a great time for more intense workouts, as long as they're completed early enough not to disrupt your sleep.
Individual variations
Some people find that working out close to bedtime doesn't impact their sleep, while others can find it disruptive.
Listen to your body: Pay attention to how different workout times affect your sleep and adjust accordingly. What works best for one person may not work for another.
Consistency is key: Maintain a consistent routine to help regulate your sleep patterns and improve sleep quality over time.
How to implement an exercise routine for better sleep
Creating a consistent, enjoyable pattern of physical activity that fits into your life can support better sleep quality.
Make a plan
Set realistic goals: If you're new to regular exercise, start with achievable goals, like a 30-minute walk each day. Over time, you can gradually increase intensity and duration.
Choose enjoyable activities: You're more likely to stick with a routine if you enjoy the activities. Whether it's dancing, cycling, or swimming, pick exercises that you look forward to.
💙 Explore what drives what you wish to achieve with the help of the Perspective on Your Goals session of the Daily Jay.
Build a routine
Consistent timing: Try to work out at the same time every day to help reinforce your body's internal clock, which contributes to better sleep patterns.
Gradual progression: Increase the intensity and duration of your workouts gradually to avoid burnout and reduce the risk of injury.
💙 Try the Turn Choice Into Routine session to help you build the habits you want.
Listen to your body
Monitor sleep quality: Note any changes in your sleep patterns as you modify your exercise routine to help you identify what's working and what isn't.
Adjust as needed: If you find that exercising at a certain time or engaging in a specific activity negatively impacts your sleep, stop doing it. Do what works best for you.
💙 Relax your body and tune into its needs throughout the day by incorporating the Body Scan as often as you need.
Incorporate variety
Mix it up: Enjoy different types of exercise to prevent boredom. Switching up your fitness routine can also encourage sleep by keeping your muscles guessing and expending energy in new ways.
Balance intensity: Balance vigorous exercise with lighter activities, especially if you're exercising closer to bedtime.
💙 Incorporate movement in the morning with The Daily Move’s Jumpstart Your Day, or try Evening Wind Down at the end of your day.
Consult professionals when necessary
Health considerations: If you have health concerns that could require medical attention or keep you from engaging in specific exercises, consult a healthcare provider before starting a new routine.
Professional guidance: Talk to a fitness professional to help tailor an exercise program to your needs, considering your sleep goals and overall health.
Exercise for better sleep FAQs
How long does it take to see improvements in sleep quality after starting an exercise routine?
The time it takes to notice improvements in sleep after beginning an exercise routine can vary. Generally, some people start to see positive changes in their sleep within a few weeks of consistent physical activity. However, for others, it might take longer to see the benefits. The type, duration, and intensity of exercise, along with individual health conditions and lifestyle choices can influence this timeline. Be patient, and maintain consistency with your routine.
Can exercising too late in the evening negatively affect sleep?
Exercising too close to bedtime can impact sleep for some people. Vigorous activities can stimulate the body, increasing heart rate and body temperature, which can make it more challenging to fall asleep. However, some might find that evening exercise doesn't create a problem. If you notice difficulties falling asleep or disturbances in your sleep quality after late-evening workouts, consider finishing your exercise sessions earlier in the evening or opting for more relaxing evening activities like gentle yoga or stretching.
What are some signs that my exercise routine is improving my sleep quality?
Improvements in sleep quality due to exercise can manifest in various ways. Monitor these changes to help you determine the positive impacts of your exercise routine on your sleep.
Faster sleep onset: You may find it easier and quicker to fall asleep.
Increased sleep duration: You might notice an increase in the total hours of sleep you get each night.
Enhanced sleep depth: Your sleep may feel more restful and uninterrupted.
Improved mood and energy: Better sleep can lead to enhanced mood and higher energy levels during the day.
How can I balance high-intensity workouts with ensuring they don't interfere with my sleep?
To ensure high-intensity workouts don't interfere with your sleep, try to schedule them earlier in the day. If you prefer evening workouts, aim to complete them at least three hours before bedtime. This timing allows your body temperature, heart rate, and adrenaline levels to return to normal, which can promote better sleep. Try adding relaxation techniques or gentle stretching after intense workouts to help your body wind down.
Are there specific exercises recommended for people with chronic insomnia?
If you have chronic insomnia, a combination of aerobic exercises and relaxation-focused activities like yoga and tai chi can be beneficial for your sleep. Find a routine that’s enjoyable and sustainable, as consistency can help you manage insomnia. Consult a healthcare provider or sleep specialist for tailored recommendations based on your individual needs and circumstances.
Regularly engaging in aerobic exercises such as walking, running, or cycling can improve sleep quality and mood.
Gentle, mindful exercises like yoga and tai chi can help reduce stress and promote relaxation, making it easier to fall asleep and stay asleep.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
