Exercise for sleep: 8 best exercises to improve your sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore 8 expert-recommended exercises for improving sleep, the ideal time to exercise, and the potential downsides of exercising when sleep-deprived.
It’s no secret that a good night's sleep is vital for both our physical and mental wellbeing, and it’s also vital when you’ve been exercising. From aiding in cellular repair to rejuvenating the mind, sleep is our body’s natural reset button.
For weekend runners and regular gym-goers alike, understanding the connection between exercise and sleep is the key to improved rest, optimal workout recovery, and greater overall wellness. Whether you love 5am spin classes or prefer evening yoga, look at sleep and exercise as your dream team.
Exercise and sleep: what’s the relationship?
Sleep and physical activity have an intricate, mutually beneficial relationship. It makes sense when you think about it. When we're active, we tire out our bodies and need extra rest to recover. In turn, quality sleep enhances athletic performance and expedites workout recovery. Likewise, exercise helps us fall asleep faster and sleep more soundly.
Science confirms that exercising regularly helps you fall asleep faster, sleep more soundly, and wake refreshed. Exercise helps regulate the body's internal clock, the circadian rhythm, promoting more consistent sleep patterns. Working out can also reduce symptoms of insomnia and sleep apnea, as well as decrease stress and anxiety. But what is the ideal workout routine to reap these benefits?
The age-old phrase "a healthy mind in a healthy body" holds truer than ever in today's world. But how exactly does keeping active contribute?
Exercise is a natural mood enhancer
Exercise reduces stress and anxiety
Exercise can improve self-esteem and confidence
Exercise can significantly enhance sleep quality, improving mood and mental clarity.
Exercise is a two-for-one deal—it strengthens your body and rejuvenates your mind. Striking a healthy balance between moving your body and calming your mind is essential. So, think of exercise as your ticket to better sleep and a comprehensive strategy for gaining a sense of peace from head to toe.
When’s the best time to exercise for sleep?
If you're striving for both fitness gains and restful nights, you may wonder whether there’s an ideal time to work out for sleep benefits. Should you roll out your yoga mat at sunrise or before bed?
It's a great question. The link between when you exercise and how deeply you sleep isn't always straightforward. But insights from chronobiology —the study of our internal circadian rhythms —provide helpful clues.
Morning exercise
Advantages: Kickstarting your day with exercise can lead to improved alertness and mood. Morning workouts can also set a positive tone for the day, boosting metabolism and mental clarity.
Impact on sleep: Morning exercisers often experience deeper, more restorative sleep, and research suggests they have a more consistent sleep schedule.
Afternoon exercise
Advantages: Body temperature and muscle function are optimal during the late afternoon, potentially leading to better performance and reduced injury risk.
Impact on sleep: A workout in the late afternoon can help alleviate daily stresses, paving the way for a relaxed evening. However, for some, this could mean a slight delay in bedtime due to post-exercise alertness.
Evening exercise
Advantages: Evening workouts can be a fantastic way to de-stress after a long day. Activities like yoga or tai chi can be particularly beneficial in calming the mind before bedtime.
Impact on sleep: Here's where the debate intensifies. Conventional wisdom cautioned against late-night workouts, fearing they might interfere with sleep. However, recent studies indicate that exercise in the evening doesn't necessarily disrupt sleep. Still, high-intensity activities might raise core body temperature and adrenaline levels, potentially hampering sleep onset.
Understanding these bio-patterns allows you to optimize your fitness and sleep habits. But it’s important to know that circadian rhythms are individual. Some might find that a brisk evening jog sets the stage for quality sleep, while for others, morning workouts align best with their sleep goals. Either way, regular physical activity, irrespective of timing, generally leads to better sleep quality and longer sleep duration. Maintaining a consistent exercise routine is the most important thing.
Why not to exercise when you haven’t had enough sleep
Facing the decision of whether to push through fatigue and get a workout in or skip it altogether due to lack of sleep is a tough one. But what are the consequences of working out on little to no sleep? Here's a breakdown of the potential risks and considerations.
Potential heart strain: Pushing your body hard when you're sleep-deprived can put unnecessary strain on your heart, especially if engaging in high-intensity exercises.
Decreased energy and endurance: Lack of sleep means your body likely hasn't had ample time to recover and restore energy levels. Exercising in this state could lead to quicker fatigue and reduced workout intensity.
Risk of injuries: When tired, your reaction time slows down, making you more susceptible to missteps, trips, or falls, especially in activities that require quick reflexes.
Compromised motor skills: A sleep-deprived brain struggles to process information efficiently and communicate with muscle groups, impairing coordination. This can make people more accident-prone.
Slower muscle recovery: Sleep is prime time for the body to repair and grow muscle tissue. This recovery process is stunted without sufficient sleep, potentially leading to muscle fatigue and soreness.
Hormonal imbalance: Sleep is crucial for balancing muscle recovery and growth hormones. A lack of sleep can increase cortisol (a stress hormone) and decrease testosterone and insulin-like growth factor (IGF-1), which are essential for muscle repair.
Mood swings: Sleep deprivation can lead to mood swings and a decreased threshold for stress. Exercising in this state might lead to increased frustration and less satisfaction from the workout.
Decreased motivation: The motivation to even start, let alone complete a workout, can wane significantly when running on empty.
Exercise and sleep: the “golden rules”
Listen to your body: If you're feeling extremely tired or notice any of the above signs, consider a lighter activity or rest for the day.
Prioritize sleep: Remember that sleep is a foundation for overall health, including fitness. In the grand scheme, prioritizing sleep over a single workout session can be more beneficial.
While the occasional workout on limited sleep might not be harmful, consistently neglecting sleep and pushing through intense exercises can lead to decreased performance, increased injury risk, and other adverse effects.
8 exercises for better sleep
Physical activity is undeniably one of the most effective ways to ensure a restful night. However, not all exercises yield the same results. Here's a comprehensive list of eight activities that can effectively improve your sleep quality.
1. Yoga
Why: Yoga combines physical postures with breath control and meditation, fostering relaxation and stress relief. This, in turn, improves sleep quality. Certain poses, particularly forward bends and restorative postures, can activate the parasympathetic nervous system, leading to calmness and improved sleep readiness.
Try: Poses such as child's pose, savasana, and legs-up-the-wall before bedtime for maximum benefits.
💙 To weave yoga poses and stretches into your movement practice, check out the Daily Move with Mel Mah.
2. Walking
Why: This low-impact exercise aids in reducing sleep latency (time taken to fall asleep) and increasing sleep quality. The rhythmic nature of walking, particularly in natural environments like parks or by the beach, can be therapeutic, easing the transition into a restful night.
Try: Consider taking a brisk 30-minute walk in the evening. Especially useful if you have a furry friend who needs a walk too!
💙 Explore Walk Away Stress next time you’d like to add mindfulness into your walk.
3. Tai Chi
Why: Often referred to as "meditation in motion," Tai Chi is a series of slow, deliberate movements paired with deep breathing. This practice can alleviate stress and anxiety, setting the stage for better sleep.
Try: Basic forms or sequences that focus on fluid movements and breath synchronization.
4. Pilates
Why: Like yoga, Pilates emphasizes breath-control while performing movements. It also focuses on core strength and flexibility, leading to a relaxed state post-exercise that’s conducive to sleep.
Try: A beginner Pilates routine in the late afternoon or early evening to relax your muscles and mind.
5. Aerobic exercise
Why: Activities such as cycling, running, or swimming increase heart rate and induce the release of feel-good chemicals from the brain. While intense workouts can invigorate you, moderate aerobic exercise, especially in the morning or afternoon, can promote better sleep at night.
Try: Start with 20-30 minutes of moderate aerobic activity most days of the week.
💙 Try winding down after your exercise session with a short guided meditation.
6. Progressive Muscle Relaxation (PMR)
Why: PMR involves tensing and then relaxing different muscle groups sequentially. This technique not only helps in recognizing the sensation of muscle tension but also induces deep relaxation when practiced regularly.
Try: Start from your toes, moving upwards, focusing on each muscle group. Tense for a few seconds, then release.
💙 To try PMR at bedtime, check out Deep Sleep Relax.
7. Strength training
Why: Incorporating resistance exercises can improve sleep quality and reduce symptoms of anxiety and depression. However, avoiding heavy lifting close to bedtime is crucial as it can be too stimulating.
Try: Engage in full-body workouts in the late afternoon or early evening for the best results.
💙 Try this Flexible Upper Body move session with Mel Mah.
8. Breathing exercises
Why: Deep breathing techniques, like diaphragmatic breathing or the “4-7-8” method, can trigger the relaxation response in the body, paving the way for sound sleep.
Try: Before bed, sit or lie down in a comfortable position and focus on taking deep, slow breaths, prolonging the exhale. Exercise isn’t just for the body. Mindfulness exercises can also aid in getting you to sleep faster and improving your overall quality of sleep.
💙 Try Unwind into Sleep to incorporate breathing exercises into your evening wind down routine.
How to pick exercises to support your sleep?
With such a variety of activities, it can be tricky to pick the right ones for you. Here are a few tips to help.
Choose the exercise you look forward to doing most. This makes it a reward, not a chore so you’re more likely to keep doing it.
Choose activities that match your current fitness levels and physical capability. Avoid discomfort or strain.
Can't do high-intensity exercise? Light walking or stretching still provides benefits. Customize the activities to suit what you can do.
Be patient as you figure out what works for you. This isn't one-size-fits-all situation. Your unique biology shapes your own personal experience of exercise.
💙 Try ending your day with a soothing Sleep Story like “Wonder” read by Matthew McConaughey.
Exercise for sleep FAQs
What type of exercise is best for sleep?
Different strokes for different folks, as they say. While low-impact exercises like yoga and Tai Chi are fantastic for calming the mind and easing stress, don't overlook the power of good old-fashioned aerobic activities like walking or cycling. These increase your heart rate and can enhance the deep sleep cycles we crave. The secret sauce? Consistency and customization. Tailor your exercise routine to what feels right for you, and you'll be well on your way to a night of rejuvenating sleep.
What exercises get rid of insomnia?
If insomnia's got you tossing and turning, let's talk relaxation. Yoga has sleep-friendly poses like child's pose and legs-up-the-wall that are practically a lullaby for your body and mind. Tai Chi and Progressive Muscle Relaxation (PMR) also make the list for their stress-melting abilities. Aerobic exercise can help tire out the body—think brisk walking or a light jog. Aim to get those in earlier in the day to maximize their sleep-enhancing magic.
Is it good to exercise before bed?
The honest answer is that it depends. You know how some folks feel super pumped after an evening workout? Others might find it mellows them out. We recommend you steer clear of high-intensity exercises right before hitting the sack. An adrenaline boost is not your bedtime friend, but if you're keen on some pre-slumber movement, go for the chill stuff. Think stretching or soothing yoga to gently nudge your body toward dreamland. Find what feels right for you and sweet dreams will follow.
What easy exercises help with sleep?
Some easy and effective exercises to promote better sleep include:
A few gentle stretches can do wonders to ease those tight muscles and prep you for a restful night.
Ever tried deep or diaphragmatic breathing? It's like a mini-vacation for your nervous system.
If you're more of the outdoor type, a leisurely walk—in a park or along the beach—can set the perfect sleep-friendly mood.
Simple yoga poses like child's pose, supine twist, or the ultimate relaxer, savasana, could be your ticket to Zzzzs.
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