Scientifically Reviewed by
Dr. Elaine Blank, PhD
PhD in clinical psychology from the University of Arizona, Clinical internship at the University of Maryland,
Postdoctoral work at the Stanford University School of Medicine
Exercise helps most people sleep better. How much it helps, and whether an evening workout hurts, depends on timing, intensity and the person. Here is what the research says.
Does Exercise Really Improve Sleep Quality?
Yes, though more slowly than a sleeping pill. Irish and colleagues' 2015 review of the sleep hygiene evidence found that both single exercise sessions and longer training programs improve sleep [1]. For people with sleep complaints, exercise training produces moderate improvements in how they rate their sleep: more total sleep time, more slow-wave sleep (the deepest stage), and less time to fall asleep.
A single session helps too. After one bout of exercise, total sleep time rises modestly and slow-wave sleep increases [1].
When Is the Best Time to Exercise for Better Sleep?
The old advice was to avoid exercise near bedtime. The research does not support it for most people.
The review found the largest improvements, including faster sleep onset and fewer awakenings, when people exercised 4 to 8 hours before bed [1]. But exercising within 4 hours of bedtime did not disrupt sleep for many people and sometimes improved it. In one study of 1,000 adults, nighttime exercise was not associated with worse sleep quality [1].
The likely mechanism is body temperature. Falling asleep coincides with a drop in core temperature, and exercise raises core temperature first, which makes the later drop steeper [1]. That is one reason afternoon or evening exercise can help rather than hurt.
Training hard and still not sleeping?
Rest helps you get your sleep back on track in 8 weeks, with daily coaching by text or voice. Users who completed the program cut their time awake at night nearly in half.
How Much Exercise Do I Need for Better Sleep?
Regularity matters more than intensity. Both how long and how often you exercise affect the benefit, and you do not need to train hard to see it.
The biggest gains in total sleep time came from sessions longer than 60 minutes [1], but shorter regular sessions still help. The training programs that worked used moderate aerobic exercise and moderate resistance exercise at the usual public health dose, about 150 minutes of moderate activity a week. Walking, cycling, resistance training or anything else: the type mattered less than keeping it up.
Can Exercise Help With Specific Sleep Problems?
Yes, especially trouble falling asleep and staying asleep. Exercise training improves sleep on both self-report and objective measures [1].
In one study of adults with insomnia, a single session of moderate-intensity aerobic exercise in the late afternoon cut the time to fall asleep and increased total sleep time that night [1]. High-intensity aerobic exercise and resistance exercise did not have the same effect. If you have insomnia, moderate activity such as brisk walking, easy cycling or swimming is the better bet, especially later in the day.
Are There Any Downsides to Exercise for Sleep?
For a minority, yes. Some people stay physiologically aroused after exercise for longer and find it harder to wind down. The research suggests this is less common than once thought: even vigorous late-night exercise that raises heart rate and core temperature did not disrupt sleep for most people in the studies reviewed [1].
The bigger question is where exercise sits in your day. Like an afternoon nap, a workout can leave some people feeling too alert at bedtime. If that is you, move it earlier and see whether the pattern changes.
What Type of Exercise Is Best for Sleep?
Moderate aerobic exercise has the most consistent evidence, but the type matters less than doing it regularly [1]. Walking, swimming, cycling and jogging are the most studied and all show benefits for sleep quality.
Pick something you can keep doing. A daily 30-minute walk or three sessions a week at the gym is enough to improve sleep over time.
Exercise works on both systems that regulate sleep: sleep pressure, which builds through the day, and the circadian clock. Regular activity builds the pressure and helps keep the clock on time.
Citations
[1] Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Med Rev 2015; 22: 23–36