Exercise for Sleep Improvement Cheatsheet
How Exercise Improves Sleep
- Increases total sleep time and deep sleep stages
- Reduces time to fall asleep (sleep latency)
- Decreases symptoms of insomnia and restless sleep
- Helps regulate circadian rhythms and melatonin production
- Reduces anxiety and stress that interfere with sleep
Best Exercises for Sleep Improvement
1. Aerobic Exercise
- Walking, jogging, swimming, cycling
- Aim for moderate intensity to promote natural sleepiness
2. Yoga and Stretching
- Focus on gentle movements and relaxation
- Enhances parasympathetic nervous system activation for calmness
3. Strength Training
- Helps reduce anxiety and balance hormones
- Avoid intense sessions close to bedtime
4. Mindful Movement and Breathing
- Tai chi, qigong, or deep breathing exercises
- Prepare the mind and body for restful sleep
Sample Weekly Sleep-Enhancing Routine
Day | Activity | Duration | Sleep Benefit |
---|---|---|---|
Monday | Moderate walking or cycling | 30 mins | Promotes deeper sleep stages |
Wednesday | Yoga or stretching | 30 mins | Relaxes mind and body |
Friday | Light strength training | 30 mins | Reduces anxiety |
Sunday | Tai chi or breathing exercises | 20 mins | Prepares for restful sleep |
Tips for Exercising to Improve Sleep
- Avoid vigorous exercise within 2-3 hours of bedtime
- Maintain a consistent exercise schedule, ideally earlier in the day
- Combine exercise with good sleep hygiene (dark, quiet room, no screens before bed)
- Use relaxing cool-down routines after workouts
- Listen to your body and adjust intensity if sleep worsens
Scientific Insights
- Regular physical activity is linked to improved sleep quality across all ages
- Exercise reduces inflammatory markers that can disrupt sleep
- Both aerobic and resistance training show benefits for sleep duration and efficiency