Having Trouble Sleeping? Try These Exercises That Promote Better Sleep
Even gentle, regular exercise like yoga, Tai Chi, or walking can lead to better sleep and improved well-being.
Consistency is more important than intensity — start small and build a routine that suits your lifestyle.
Pay attention to how your body responds to different types and timing of exercise to find what helps you sleep best.
Do you ever find yourself lying awake, wishing sleep would come more easily? If so, you’re far from alone. Many people feel stuck in a cycle of restless nights and groggy mornings. Here’s some good news: research shows that making small adjustments to your daily activity can make a real difference in both how quickly you fall asleep and how refreshed you feel in the morning (Hopkins Medicine; National Library of Medicine; Gizmodo).
How Exercise Can Help You Sleep
Quality sleep is something everyone deserves—and as it turns out, you don’t have to overhaul your life to get it. Scientific reviews and sleep experts agree: moderate exercise, even for as little as 30 minutes a day, can help you enjoy more deep, restorative sleep (Hopkins Medicine; PMC). Exercise works by lowering stress hormones, increasing melatonin (the hormone that regulates your sleep-wake cycle), and helping your body and mind wind down.
You don’t have to become a marathon runner to benefit. The key is to pick an activity you genuinely enjoy and can stick with. Think gentle stretching, walking the dog after dinner, or joining a local exercise class. Studies have found that those who stick to regular, moderate-intensity movement fall asleep faster and spend more time in the most restorative sleep stages.
A few easy adjustments can help you get the most from your effort:
- Listen to your body. Some people snooze best after morning or midday workouts; others find evening movement relaxing. Experts recommend finishing intense exercise at least 1–2 hours before bed to allow your body to wind down (Hopkins Medicine).
- Aim for consistency. Even light aerobic exercise, done regularly, can improve your sleep that very night (PMC).
Three Sleep-Boosting Exercises to Try
1. Yoga
Yoga is perfect for easing tension and calming your mind after a busy day. Combining gentle stretches, breath work, and mindfulness, it’s been linked to longer and higher-quality sleep. Recent studies highlight that yoga can reduce stress and anxiety, which are common barriers to restful slumber (Gizmodo; PMC).
How to Start: No experience needed! Try a few beginner-friendly poses, like Child’s Pose or Legs Up the Wall, for 10–15 minutes before bed. Apps and online videos make it easy to follow along at your own pace.
2. Tai Chi
Looking for gentle movement that encourages balance and relaxation? Tai Chi blends slow, flowing motions with deep breathing and can be especially helpful if you experience racing thoughts or tension at bedtime. Clinical reviews show that Tai Chi not only improves sleep quality but also supports your nervous system and reduces inflammation—great news for your overall well-being (Gizmodo; PMC).
How to Start: Look for community classes or guided online tutorials. Practicing Tai Chi in the early evening is a relaxing way to set the mood for restful sleep.
3. Aerobic Exercise (Walking or Jogging)
Aerobic activities like brisk walking, light jogging, or cycling are among the most studied and effective ways to boost your sleep (Hopkins Medicine; PMC). These activities help your body use energy, manage stress, and support natural sleep rhythms.
How to Start: Take a brisk walk after dinner, join a family stroll, or do a short dance session in your living room. Just 20–30 minutes of moderate movement on most days can help you fall asleep faster and wake up less during the night.
Simple Tips to Get Started
- Choose what fits your life. Pick movement you like and that works for your routine, whether it’s a short evening walk or a yoga video before bed.
- Be kind to yourself. You don’t have to do it all at once—even small steps make a difference. If you miss a day, simply start fresh the next.
- Notice how you feel. Keep track of your sleep when you add physical activity. You might be surprised at how quickly things improve (Hopkins Medicine).
- Adjust as you go. Some people sleep better when they exercise in the morning, while others benefit from gentle movement in the evening. Find what works best for you.
Experience the difference that regular, enjoyable activity can make in your sleep—and overall well-being. If you’re ready, start with just a few minutes today, and discover how easy better sleep can be.
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Hannah Lake
Sleeps on a mattress every night. Loves a foam pillow (emotional support pillow). Has been a student of the foam industry for years. Dedicated to getting a solid 6-8 hours of rest every night before writing about foam. Passionate about helping others do the same.