Move More, Sleep Better: How Exercise Can Transform Your Sleep

We all know that regular exercise is good for our hearts, muscles, and mood,

but did you know it’s also one of the best things you can do for your sleep?

A recent review published in npj Biological Timing and Sleep highlights how moving your body can help you fall asleep faster, sleep more deeply, and even ease sleep disorders like insomnia and sleep apnea.

Why Exercise Helps You Sleep

Exercise affects your body and mind in powerful ways that make quality sleep more likely:

• Boosts natural sleep hormones: Exercise increases the production of melatonin, the hormone that helps regulate your sleep–wake cycle.

• Reduces stress: Regular movement lowers anxiety and stress hormones, making it easier to

  unwind at night.

• Balances body temperature: After exercise, your core body temperature drops, a cue that signals your body it’s time to rest.

• Improves mood and energy: The better you feel during the day, the easier it is to relax when bedtime comes.

Even light-to-moderate activities like walking, swimming, or yoga can make a noticeable difference in how quickly you drift off and how refreshed you feel in the morning.

Timing Matters — But Maybe Not as Much as You Think

Many people worry that exercising too close to bedtime will keep them awake. While intense

workouts right before sleep might do that for some, research shows that moderate or gentle exercise in the evening usually doesn’t harm sleep and may even improve it for many people.

If you’re unsure, experiment: try exercising earlier in the day, or opt for calming movement like stretching or a slow bike ride in the evening.

Exercise as Medicine for Sleep Disorders

The review found strong evidence that exercise can help manage several common sleep problems:

• Insomnia: Regular aerobic exercise like brisk walking or cycling three times a week can reduce the time it takes to fall asleep and cut down on nighttime awakenings.

• Sleep apnea: Exercise can reduce the severity of sleep apnea, even without major weight loss, and can make other treatments (like CPAP therapy) more effective.

• Restless legs syndrome: Gentle aerobic activity helps ease the uncomfortable sensations that make it hard to stay still at night.

These benefits make exercise a powerful, drug-free tool for improving sleep health, especially when combined with good sleep habits like keeping a consistent bedtime and limiting caffeine late in the day.

Finding What Works for You

The key is consistency. Aim for at least 30 minutes of moderate activity most days, walking, dancing, gardening, or swimming all count. Choose something you enjoy, so it’s easier to stick with.

If you have a health condition or trouble sleeping, talk to your doctor before starting a new routine. Exercise is safe for most people, but tailoring it to your needs can make it even more effective.

Bottom line: Regular movement doesn’t just make you stronger, it helps your body rest, recover, and restore. So the next time you’re struggling to sleep, try lacing up your sneakers. A little movement today could mean a better night’s sleep tonight.

Article can be accessed HERE.