Exercise is one of the most effective ways to improve sleep quality. People who move their bodies regularly fall asleep faster, spend more time in deep sleep, and feel more rested the next day. In his work, Counselor Jose has found that when clients report that they are not getting enough sleep, cannot fall asleep, or can’t stay asleep, something is usually missing from their daily activities, and it’s usually exercise. However, the timing and intensity of exercise can affect your sleep.
Moderate aerobic activity during the day, such as walking, swimming, biking, or yoga, can help reduce stress hormones and support your body’s natural sleep-wake cycle. Aim for at least 30 minutes of movement most days. Morning and early afternoon workouts tend to be best for supporting deep, restful sleep. Counselor Sarah shares, “Exercise can be such a powerful way to help our bodies not only sleep, but feel more energized and overall help with physical and mental health. I’m personally a huge fan of walking! Life can feel heavy sometimes, and we may not feel like doing something that feels like extra work. Set a timer if you need, just to remind yourself to get up and move. Your body and your mind will thank you!”
However, exercising too close to bedtime, especially high-intensity workouts, can raise body temperature, elevate adrenaline, and delay sleep. Some people can tolerate evening exercise just fine, but if you struggle with sleep onset, try earlier workouts or a calming evening stretching routine instead.
Practical tip: Try keeping a short movement log along with your sleep diary to find your optimal workout timing. You might notice that your best sleep comes after a morning walk or an afternoon Pilates class, while intense evening spin classes leave you wired.
Dr. Garrett’s Sleep Resources
- Dr. Garrett’s Step-by-Step Sleep Guide_ How to Go from 5 to 8 Hours of Sleep per Night
- Dr. Garrett’s Top Sleep Recommendations
Recommended Books
- The Sleep Solution: Why Your Sleep is Broken and How to Fix It by W. Chris Winter
- Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker
Recommended Website
- Mayo Clinic – Exercise and Sleep Tips: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/exercise-and-sleep
References (APA 7)
Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38, 427–449. https://doi.org/10.1007/s10865-015-9617-6
Stutz, J., Eiholzer, R., & Spengler, C. M. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Sports Medicine, 49, 269–287. https://doi.org/10.1007/s40279-018-1015-0
Wong, T. L., & Lau, E. Y. Y. (2022). The effects of exercise timing on sleep architecture and energy intake: A systematic review and meta-analysis. Sleep Medicine Reviews, 65, 101670. https://doi.org/10.1016/j.smrv.2022.101670