Tips & Trends

Exercise for Better Sleep Quality

April 4, 2017 by

It’s no secret that regular exercise does more for our bodies than help us lose weight, from reducing stress and improving mood, to promoting an overall sense of alertness.

But did you know that exercise can help you sleep better as well?

Whether you have prior experience working out or not, we’ll take a look at some ways to improve your workout routine to keep you in shape and sleeping soundly.

Plan Ahead

If you’re like most people, finding extra time to do anything in life can be a challenge, let alone exercise. Unfortunately, there’s no easy solution for getting in shape and sleeping better other than putting in extra time day in and day out.

But fear not! Before you panic, you should know that even a half hour a day of moderate exercise can help those looking to sleep and feel better.

Pick the exercise that’s right for you

With so much information on exercising available, it can be hard to choose a single workout routine and stick to it. Luckily, any amount of physical activity will help improve your quality of living, and that counts for sleep as well!


Typically when people think about the exhaustion that comes from a long workout, they think of cardio.

And while it’s definitely true that regular running, high intensity training or swimming will help you feel better and sleep better from getting your heart rate up, even a moderate amount of cardio, such as a light to brisk walk, or cycling, for a half hour each day can help as well!

Start small and you’ll be reaching your fitness and sleep goals in no time.


While you may not necessarily associate weight-lifting with sleeping better, they go hand in hand.

Turns out that building muscle has been shown to help people fall asleep faster, and wake up less during the night.

Don’t forget that you can always start small and work your way up! Try doing some push-ups, bicep curls, lunges, and squats to build muscle and sleep better.




Interested in yoga? Turns out that you can promote restfulness (and get a workout), by practicing certain yoga poses!

Check out these special poses designed specifically to help you sleep better!

Be Consistent

While many people think that exercising in the morning is best for those looking to improve their sleep, the choice is really up to you.

For those who feel strapped for time at the end of work, try starting your day an hour earlier and exercise in the morning. Whether it be following a video at home, or even a simple 30 minute walk, studies have shown that people who exercised in the morning not only felt better throughout the day, but slept better at night as well!

If you need some motivation waking up in the morning, try doing some light stretches to get your blood flowing, and listening to some upbeat music to get your head in the game. Also, make sure you always stay hydrated!


And for those of us who aren’t necessarily a morning person, don’t worry. It’s perfectly fine to exercise in the early evening as well, as long as you keep your workout to a few hours before bed to give your body enough time to cool down for sleep.

In the end, the most important thing to keep in mind is consistency. Just remember, by keeping a consistent exercise schedule, you’ll be able to keep your sleep consistent as well!

Any little bit counts!

Whether you choose to work out in the morning, evening, or do yoga, cardio or lift, any amount of physical activity is going to help you feel better and sleep better.

Just make sure you start out at your own pace and gradually build up to a level that you feel is comfortable, and you’ll be sleeping better in no time.

What’s your favorite way to stay active? Let us know in the comments!








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1 Comment

  • Reply Nastasha April 8, 2017 at 5:18 pm

    Great post! I completely agree that exercise makes for a better night’s sleep!

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