Best Exercises for Better Sleep: Science-Backed Strategies

The Link Between Exercise and Sleep Quality

Regular physical activity is proven to enhance sleep duration and depth. Studies show that exercise reduces insomnia symptoms by lowering stress hormones and increasing slow-wave sleep. Here’s how to leverage movement for restorative rest.

How Physical Activity Regulates Sleep

1. Body Temperature and Sleep Onset

Exercise raises core body temperature temporarily; the subsequent drop post-workout mimics natural circadian cooling, signaling bedtime.

2. Stress Reduction Through Movement

Aerobic activities like jogging reduce cortisol levels, easing anxiety that disrupts sleep.

Best Exercises to Promote Deep Sleep

1. Moderate Aerobic Exercise

Example: Brisk Walking or Cycling

30 minutes of moderate cardio 3–4 times weekly increases slow-wave sleep by up to 30%.

2. Yoga and Stretching

Example: Evening Yin Yoga

Gentle poses like “legs up the wall” activate the parasympathetic nervous system, priming the body for rest.

3. Strength Training

Example: Bodyweight Exercises

Resistance training improves sleep efficiency, but avoid heavy lifting 2 hours before bed.

4. Outdoor Activities

Example: Morning Hikes

Natural light exposure during exercise helps regulate melatonin production.

Timing and Tips for Optimal Results

When to Exercise for Better Sleep

Morning vs. Evening Workouts

Morning exercise aligns with cortisol peaks, while evening sessions should be low-intensity to avoid overstimulation.

Best Exercises for Better Sleep: Science-Backed Strategies