Have you had trouble sleeping lately? You might need to spend less time focusing on your nighttime routine and more time focusing on your workouts. Studies show that exercise significantly improves sleep in people who suffer from chronic insomnia. Here’s what we know about sleep, working out, and their special relationship:


Exercise can help you sleep better in a lot of ways.

Exercise doesn’t just help you fall asleep or stay asleep–it can help improve sleep quality, increase sleep amounts, reduce stress and relieve anxiety, help with insomnia, decrease daytime sleepiness, and help people with sleep apnea. Sound like a lot? That’s why experts recommend that if you have any problem sleeping at night one of the first things you should examine are your exercise habits and see if there’s a way to improve them.



Moderate exercise in the morning is the best.

Early morning and afternoon exercise is the most helpful for your sleeping patterns and most experts recommend 30 minutes a day or 2 ½ hours a week of moderate exercise– like walking, light biking, or using an elliptical. Yoga is another great exercise that can help your sleep.


The real truth? Do what works for you because something is better than nothing.

While it’s true that moderate exercise in the early morning is best, there’s no evidence that working out at night interferes with your sleep. It truly depends on your individual body. Morning exercises are generally more consistent, which makes it a great aid for your shuteye habits. But, in the end, do what works for you. If you find yourself exercising in the late afternoon or evening, it’s probably still going to help your sleep habits. And if you like a more intense workout, that’s fine too! The biggest takeaway is that exercise is a key element for a good night’s rest.

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