How to exercise for the best sleep of your life

By Merve Ceylan | Fact-checked by Barbara Bekiesz
Published January 31, 2025

Key Takeaways

Industry Buzz

  • "I have seen people with insomnia who thrive when exercising. [T]hey report more energy during the day and feel more relaxed and physically tired in the evenings, contributing to them feeling sleepier at night." — Brittney Jones, PsyD

  • “If you struggle with sleep and it affects your mood, then morning exercise is a great way to reset your circadian rhythm.” — Kathryn Pinkham, founder of The Insomnia Clinic

Find more of your peers' perspectives and insights below.

Very few of us get consistent, adequate sleep. In a recent study of more than 10,000 healthcare workers, 65% rated their sleep as poor.[]

And new insights point to one likely component missing from your daily routine: regular exercise.

@dr.mike_md 2 of my most favorite things-sleep and exercise #healthtips ♬ Astronaut In The Ocean - Masked Wolf

Here's how to do it

‘‘In my work, I have seen people with insomnia who thrive when exercising. When exercising, they report more energy during the day and feel more relaxed and physically tired in the evenings, contributing to them feeling sleepier at night,’’ Brittney Jones, PsyD, licensed clinical psychologist and board-certified insomnia specialist at Today's Psychologist, tells MDLinx. 

Related: Sleep in this position for better gut health

A recent meta-analysis of 58 randomized controlled trials on exercise and sleep identified the exact type and timing of physical activity to improve sleep quality.[] Significant improvements were seen for those who exercised…

  • At or under 30 minutes 

  • In moderate or high intensities

  • At least 1–2 times per week, for at least 9 weeks 

The study included aerobic exercise, traditional Chinese exercises (such as Tai Chi), resistance training, and combined exercise, which involved at least two of the other types. All had positive effects on sleep, and the combined approach resulted in the greatest sleep quality. 

A couple examples from the study narrow down the specifics: One can engage in about 30 minutes of Tai Chi (a low-intensity exercise) twice a week to improve sleep quality. Another: one can combine aerobic exercise with resistance training twice a week or more, with each session lasting about 30 minutes. Even a regular bike commute of approximately 30 minutes should show improvements in sleep quality.

@thespinaltruth 2 exercises to get a better night sleep👍 In this video, I'll show you 2 exercises that you can do every morning and every night in order to get a better night sleep! The first exercise is aimed at the thoracic spine and it's main purpose is to mobilize this area of your back. The second exercise targets the same area but the main purpose here is to strengthen this region. This is super important because it helps to prevent your muscles from getting weak and prevent your symptoms from reoccurring. Let me know in the comments below if you tried these exercises. Make sure you do them consistently to get the maximum benefits and best results. #thespinaltruth #sleephacks #bettersleep #painrelief #backpain #backpainrelief #sleeping #qualitysleep #sleeptips #drslater #drcalebslater ♬ original sound - Dr. Caleb Slater

Timing matters

Due to changes in heart rate, it was previously thought evening exercise can contribute to poor sleep; however, recent studies offer more insights: intensity and duration matter more, but only for a certain group of people.

Related: Try this breathing solution for poor sleep

For regular exercisers, Kathryn Pinkham, founder of The Insomnia Clinic, notes that time and type matter less. ‘‘When it comes to exercise, anything that is usual for you is okay. So, if you are someone who always exercises in the evening, then your body will adapt and be able to sleep at your usual time. However, if you struggle with sleep, it is generally best not to raise your heart rate too close to bedtime. Early evening, however, is fine for most people.”

Pinkham also notes that soaking in morning sunlight is an advantage of morning exercise, for those who are hitting the gym with some regularity: “If you struggle with sleep and it affects your mood, then morning exercise is a great way to reset your circadian rhythm.”

For those with sleep disorders...

However, patients with sleep disorders, such as insomnia, may need to pay better attention to a few details.

According to a systematic review published in Cureus,[] most studies reported that moderate physical activity improves sleep quality in people with sleep disorders, while high-intensity exercise was mostly found to cause poor sleep. As Dr. Jones observes, ‘‘For people with sleep disorders, it is important to consider the time of day of exercise. Exercising too close to your sleep window can lead to feeling energized in the evenings. When exercising, chemicals associated with increased energy such as endorphins and cortisol can be released, leading to being more awake at night." 

Consequently, she advises patients to exercise 3 hours before bedtime: ‘‘I always encourage people with sleep disorders to avoid exercising within 3 hours of their sleep window to give their brains and bodies a chance to prepare for sleep. Further, low-impact exercises such as yoga, Pilates, or stretching do not release as much cortisol or adrenaline. Individuals who have insomnia may opt for these exercises to decrease the energizing effects of high-impact workouts.’’

Read Next: Try this 5-step morning routine to make your whole day more productive
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