The 5 Best Forms of Exercise for Better Sleep 
 
It's been hammered into our minds just how important regular exercise is when it comes to 
maintaining a healthy lifestyle. However, were you aware that exercise is a cornerstone that 
can significantly improve your quality of sleep?

Making the effort to engage in physical activity has been proven to promote a better level of 
sleep by decreasing levels of stress, lowering your anxiety, and encouraging the release of 
your endorphins. It may seem like a stretch, but it's really not. A little bit of exercise regularly 
in your life can go a very long way not just towards sleep but in many other ways.

Expanding a bit more on the topic of exercise, you're probably curious about exactly what 
kinds of exercise can lead you to better nights of sleep. Well, in this detailed article, we'll be 
working our way through the five very best forms of exercise that can assist you to achieve a 
better degree of sleep and have you waking up feeling more refreshed and fully rejuvenated.

 
1. Aerobic/Cardiovascular Exercise 
 
Aerobic or cardiovascular exercise is an excellent way to promote better sleep. This type of 
exercise is very easy to do and involves activities such as swimming, walking or jogging, 
going for hikes, and even dancing. Aim for at least 150 minutes of moderate-intensity aerobic 
exercise per week to experience the sleep-enhancing benefits. 

 
2. Various Forms of Yoga 
 
Yoga is a holistic exercise that combines physical postures, breathwork, and mindfulness. It is 
renowned for its ability to reduce stress, increase relaxation, and promote overall well-being. 
Regular yoga practice has been shown to improve sleep quality by calming the mind, 
releasing tension in the body, and promoting mindfulness. Incorporate a gentle yoga routine 
into your daily or weekly schedule, especially in the evening, to prepare your body and mind 
for restful sleep. 

 
3. Strength Training 
 
Strength training, also known as resistance training, involves working your muscles against 
resistance, such as weights or resistance bands. Engaging in strength training exercises not 
only helps build muscle and improve overall strength but also has positive effects on sleep 
quality. 

Strength training improves sleep by reducing anxiety, promoting hormonal balance, and 
increasing the release of growth hormones during sleep. If you are also doing other workouts, 
you don’t need to do strength training every day. A few days a week is perfectly fine.
 
4. Pilates 
 
Pilates is a low-impact exercise method that focuses on core strength, flexibility, and body 
awareness. The controlled movements and emphasis on breathwork in Pilates help reduce 
stress and tension in the body, promoting a sense of relaxation. Regular Pilates practice can 
improve sleep quality by enhancing body awareness, promoting muscle relaxation, and 
reducing pain and discomfort. Incorporate Pilates into your exercise routine to reap the 
benefits of improved sleep. 

 
5. Tai Chi 
 
Tai Chi is an ancient martial arts from China that merges slow, mostly flowing movements with 
a combination of mindfulness and deep breathing exercises. This gentle exercise promotes 
balance, flexibility, and relaxation. Tai Chi has been found to improve sleep quality by 
reducing stress, anxiety, and promoting a sense of calm. Practice Tai Chi regularly to 
experience its soothing effects on both body and mind. 

 
Additional Tips: 
 
Time Your Exercise Routine Wisely - Try to stay away from intensive exercise too close to 
when it's time to go to sleep, as it can be stimulating and cause it to be much more difficult to 
drift of to sleep. Aim to finish your exercise session at least two to three hours before bedtime 
to allow your body to wind down. 
 
Stay Consistent - Consistency is key when it comes to exercise and sleep. Establish a regular 
exercise routine and stick to it, aiming for a balance of aerobic, strength, and relaxation-
focused activities throughout the week. 
 
Listen to Your Body - Pay attention to how exercise affects your sleep. If you find that certain 
types or intensities of exercise disrupt your sleep, adjust your routine accordingly. Everyone's 
body is unique, so it's important to find the exercise regimen that works best for you. 
 
Incorporate Mindfulness and Relaxation Techniques - After your exercise session, spend a 
few minutes engaging in mindfulness or relaxation techniques, such as deep breathing or 
meditation. This can help transition your body and mind into a state of relaxation, setting the 
stage for better sleep. 

 
Further Insight: What Exercises Should You Incorporate Into Your Life?

Now that we've covered five different forms of exercise that you can implement into your life 
to help you get a better quality of sleep, you're probably wondering what will work for you? As 
you went through these, you may have already recognized specific exercises that would be 
suitable for your physique, your lifestyle, and your schedule.

Putting forth the effort to engage in regular exercise works to not only improve your overall 
physical fitness but as you can see, it can have a positive impact on your sleep quality as 
well. From the various aerobic exercises and all sorts of yoga, you should have no issue 
finding what you like.

You don't have to overwhelm yourself with trying to add exercise into your routine, just take it 
with ease. Try a little something each day and figure out what gives you the best results. Most 
of all realize that you need to come up with the plan and actions that are most suitable for 
you. Having said that, with a little effort, some persistence, and commitment, you too can see 
the benefits of exercise when it comes to sleeping well.

