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Exercise for Better Sleep: Tips and Techniques


Struggling to get a good night’s sleep? Exercise can help. Check out our tips and techniques for using exercise to improve your sleep.

Why Exercise Helps with Sleep

Before we dive into the specifics of how to use exercise to improve your sleep, let’s take a closer look at why it works. First of all, exercise is a natural way to reduce stress and anxiety, two common culprits that can keep you up at night. When you exercise, your body releases endorphins, which can help you feel more relaxed and calm. Additionally, exercise can help regulate your circadian rhythm, the internal clock that controls when you feel awake and when you feel sleepy. By staying active during the day, you’re sending a signal to your body that it’s time to be alert and active. Then, when it’s time to wind down at night, your body will be more prepared to enter a state of rest.

Tips for Using Exercise to Improve Your Sleep


Now that we’ve established why exercise is helpful for sleep, let’s explore some specific tips and techniques for incorporating it into your routine.

1. Choose the Right Time of Day

The timing of your exercise can have a big impact on your sleep. For some people, exercising too close to bedtime can make it harder to fall asleep because they feel too energized. For others, exercising in the morning or afternoon can help them feel more awake and alert during the day, which can lead to better sleep at night. Experiment with different times of day to see what works best for you.

2. Find an Activity You Enjoy

The key to sticking with an exercise routine is finding an activity you enjoy. Whether it’s yoga, running, dancing, or swimming, there’s an exercise out there that’s right for you. If you dread your workouts, you’re less likely to stick with them, which means you won’t reap the benefits for your sleep. Try out different activities until you find one that you genuinely look forward to.

3. Make it a Habit

Consistency is key when it comes to using exercise to improve your sleep. Try to make exercise a regular part of your daily routine, whether it’s going for a walk after dinner or hitting the gym before work. The more you make exercise a habit, the easier it will be to stick with it.

4. Start Slowly and Gradually Increase Intensity

If you’re new to exercise or haven’t worked out in a while, it’s important to start slowly and gradually increase the intensity of your workouts. Pushing yourself too hard too fast can lead to injuries and burnout, which will set you back in your sleep goals. Start with gentle exercises like walking or yoga, then gradually work up to more intense activities like running or weightlifting.

5. Monitor Your Progress

Tracking your progress can be a great motivator for sticking with your exercise routine. Keep a journal or use an app to track how much you’re exercising each day, how you feel before and after your workouts, and how your sleep is improving over time. Seeing the positive effects of exercise on your sleep can be a powerful motivator for sticking with it.

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  1. What type of exercise is best for improving sleep?
  • Any type of physical activity that you enjoy can be beneficial for improving sleep. It’s important to choose an activity that you find enjoyable and stick with it.
  1. How long before bed should I exercise to improve sleep?
  • The timing of exercise can vary from person to person. Some people find that exercising in the morning or afternoon helps them sleep better at night, while others prefer to exercise closer to bedtime. Experiment with different times of day to see what works best for you.
  1. Can exercising too much affect my sleep negatively?
  • Yes, exercising too much or too close to bedtime can make it harder to fall asleep. It’s important to find a balance and listen to your body to avoid overexertion.
  1. Can exercise alone cure insomnia?
  • While exercise can be a helpful tool for improving sleep, it’s important to address any underlying issues that may be causing your insomnia. Talk to your healthcare provider if you’re experiencing chronic sleep problems.
  1. Can I still improve my sleep if I have a busy schedule?
  • Yes, even short bouts of physical activity can be beneficial for improving sleep. Look for ways to incorporate movement into your daily routine, such as taking the stairs instead of the elevator or going for a walk during your lunch break.

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