Have you ever heard the saying, “they’ll sleep well tonight” after a child spends hours running around? Well, it’s not just a figure of speech—it’s rooted in science.
According to the American Academy of Sleep Medicine, regular physical activity can significantly improve your sleep quality. But, as with most things, consistency is key. A 2013 study found that exercise over time can benefit those struggling with insomnia.
Here’s why exercise might be the secret to better, more restful sleep.
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Can Exercise Help Me Sleep Better?
Our Magic 8-Ball says, “Yes,” but the details are still emerging. The more you exercise, the more benefits you may see, especially as you age. Research suggests that older adults benefit the most from physical activity, but everyone can improve their sleep with consistent exercise.
Research on Exercise and Sleep
We already know that getting enough sleep and exercising are both vital for health. But, when combined, they may have even more impressive effects. Still, the exact reasons why exercise improves sleep are still being researched.
A study with adolescents found that exercise increased REM sleep, sleep continuity, and sleep efficiency. Another study showed reduced time to fall asleep and longer sleep duration. In adults, consistent physical activity also helps improve total sleep time, sleep efficiency, and sleep quality.
Older adults may especially see significant benefits from daytime exercise. Research has shown that both consistent exercise and even a single session can lead to better sleep. A review suggests that moderate-intensity exercise, done about three times a week, is ideal for improving sleep in older adults. Interestingly, a 2014 study found that leisure activities (like yoga or basketball) may have a more positive impact on sleep than work-related activities. So, your enjoyable activities could be more beneficial than you think!
The takeaway? Consistent physical activity is a proven way to improve your sleep, especially if you’re already struggling with insomnia.
How to Use Exercise for Better Sleep
Now that we know exercise is beneficial for sleep, how can you use it to improve your own rest?
Exercise Timing
There’s a common belief that exercising late at night will disrupt your sleep. However, most research shows that evening exercise is generally fine. Just be aware that intense exercise close to bedtime (within an hour) may interfere with falling asleep.
Why? After exercise, your body’s temperature rises, and endorphins and cortisol levels increase—factors that may prevent sleep. It’s best to leave at least two hours between your workout and bedtime.
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Which Activities Work Best?
The good news is that activities you enjoy are the best! Studies show that outdoor exercise is especially beneficial. Whether it’s hiking, cycling, or simply walking outside, it’s a great way to boost your sleep. The key is to find an activity you enjoy and can do consistently.
Want to mix it up? Consider a dance class, tai chi, or even a fun home workout—whatever you enjoy, it counts toward better sleep.
What’s the Ideal Duration and Intensity?
While research is still ongoing, the CDC recommends at least 150 minutes of aerobic and muscle-strengthening activity each week. Sounds like a lot? Don’t worry! You can break it down into shorter sessions throughout the week. Start small and gradually build up to meet your goals.
4 sources
- Baron KB, et al. (2013). Exercise to improve sleep in insomnia: Exploration of the bidirectional effects.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3716674/ - Erlacher C. et al. (2015). The effects of exercise on self-rated sleep among adults with chronic sleep complaints.
https://www.sciencedirect.com/science/article/pii/S2095254614000131 - Exercising for better sleep. (2021).
https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep - Kredlow MA, et al. (2015). The effects of physical activity on sleep: A meta-analytic review.
https://link.springer.com/article/10.1007%2Fs10865-015-9617-6
