Exercise and Sleep: How Movement Impacts Your Rest

We all know that moving our bodies is good for health, but did you know it can also be one of the most effective tools for improving your sleep? The relationship between exercise and rest is deeply intertwined: regular movement helps you fall asleep faster, sleep deeper, and wake feeling restored.

Why Exercise Improves Sleep

Exercise reduces stress hormones like cortisol and boosts adenosine—the chemical that builds sleep pressure throughout the day. It also increases slow-wave (deep) sleep, the most restorative phase of the night [Kredlow et al., 2015].

Timing Matters

• Morning workouts: Help align your circadian rhythm by exposing you to early light and boosting daytime energy.
• Afternoon exercise: Improves body temperature regulation, making it easier to cool down and fall asleep at night.
• Evening workouts: Intense exercise within 1–2 hours of bedtime may delay sleep for some, but light stretching, yoga, or walking can promote relaxation.

Types of Exercise for Better Sleep

• Aerobic exercise: Activities like running, cycling, or swimming have been shown to significantly improve sleep quality.
• Strength training: Resistance workouts reduce anxiety and support deeper, more restorative sleep.
• Gentle movement: Walking, stretching, or tai chi in the evening calm the nervous system and ease the transition into sleep.

How Much Exercise Is Enough?

You don’t need to train like an athlete. Research suggests that 150 minutes of moderate exercise per week (about 30 minutes, 5 times a week) is enough to improve sleep quality and reduce insomnia symptoms [Passos et al., 2011].

Bottom Line

Movement during the day sets the stage for deeper, more restorative rest at night. Whether it’s a brisk walk, strength training, or yoga, consistent exercise helps reset your body clock, reduces stress, and makes quality sleep easier to achieve.