How Does Exercise Affect Sleep?

Jun 14, 2024

Fact Checked

Exercise and sleep are strongly linked. We explored the ways consistent exercise can impact your sleep health, and this is what we learned.

Written by: Lauren Alexander

Medically reviewed by: Suzanne Gorovoy, PhD

Reviewed by: Susan Stiles, PhD, Healthy Aging Expert

Key Takeaways:

Experts recommend getting at least 30 minutes of moderate physical activity each day.
Close to one-third of American adults say they don’t get enough sleep each night, and millions of Americans struggle with sleep disorders.
Exercise increases melatonin, reduces stress, and helps lower your body temperature to aid sleep.
Because exercise releases energizing endorphins, experts recommend not exercising one to two hours before going to bed.

Important link between sleep and exercise

Getting enough sleep and exercising are two of the most important things we can do for our health.

You’ve likely heard the numbers: You need seven hours or more of sleep each night for optimal health and at least 30 minutes of exercise each day ^[1] . But have you ever stopped to think about how one activity might be affecting the other?

Exercise produces some of the most important hormones responsible for regulating our sleep, so the connection between the two is natural and inevitable.

In this article, the Reviews Team examines the link between sleep and exercise and provides expert insights on how to maximize your fitness routine and choose the right exercises for an improved night’s sleep. Continue reading to learn more.

How does exercise impact sleep?

Most of us know how important exercise is for our physical health. According to the Centers for Disease Control and Prevention (CDC), exercise can help improve brain and cardiovascular health, reduce diabetes risk, and help with weight loss, among other benefits ^[2] .

In addition to these health benefitss, newer research is exploring the ways exercise can positively affect our sleep. According to recent research, people who exercised at least 30 minutes a day got 15 additional minutes of sleep compared to those who didn’t ^[3] .

Exercise also affects the amount of deep sleep we get, which is key to our well-being in many ways.

“Regular exercise may increase the amount of deep sleep, or REM sleep, we get,” said Vicky Seelall, MD, a pulmonologist and sleep medicine specialist at Summit Health.

“Deep sleep is crucial for physical recovery, immune function, and cognitive health. People who engage in regular physical activity often report better quality of sleep, including falling asleep more quickly and experiencing more sound sleep.”

The connection between stress, sleep, and exercise

According to the National Heart, Lung, and Blood Institute, 1 out of 3 American adults say they don’t get enough sleep each night, and 50 to 70 million Americans struggle with sleep disorders ^[4] .

Research shows that stress and sleep deprivation are closely linked. A survey conducted by the American Psychological Association revealed that adults who said they got fewer than eight hours of sleep each night reported feeling more stressed than those who got enough sleep ^[5] . On the other hand, adults who felt less stressed reported getting more sleep (and better quality sleep) each night, revealing a two-way relationship between stress and sleep.

Exercise reduces stress in several ways. One of the primary ways is by producing endorphins, which can work as natural painkillers and help boost our mood ^[6] . Endorphins are released by the hypothalamus and pituitary glands when the body senses pain or stress, both of which can be triggered by exercise.

Another way exercise boosts relaxation is by lowering adrenaline and cortisol, two hormones responsible for triggering stress. Studies confirm that cortisol levels and sleep quality are deeply connected ^[7] . When people engage in physical activity, it lowers their cortisol levels and improves their sleep quality.

How exercise affects our circadian rhythm

One of the most important hormones that helps regulate our sleep cycle is melatonin, which is produced in the brain and triggered by the onset of darkness ^[8] . It’s responsible for regulating our circadian rhythm, which is the natural clock we all have that tells us when to sleep and when to wake.

Our circadian rhythm is typically in sync with nightfall and sunrise, but it can be negatively affected by external factors. A few of those factors include jet lag from travel, “social jet lag” from changes to our sleep routine from weekdays to weekends, being exposed to external light from cellphones and other electronic devices at nighttime, and some neurological diseases.

When our circadian rhythm is thrown off, this can lead to disruptions in sleep, which can lead to sleep deprivation over time. When sleep deprivation is chronic, it can lead to health problems like heart disease, diabetes, weight gain, and stroke ^[9] .

Thankfully, exercise is a scientifically proven way to increase the brain’s production of melatonin, which helps establish a healthy circadian rhythm. Research even shows that melatonin supplements given to athletes under the supervision of a physician help regulate the athletes’ sleep cycles and protect their muscles ^[3] .

The physical effects of exercise on sleep

Aside from the hormonal benefits you’ll get from exercise, you’ll also experience physical effects that can assist in improving your sleep quality. For those dealing with obstructive sleep apnea (OSA), where the airways become blocked during sleep, research shows that losing weight can help reduce OSA severity ^[10] . Since exercise can aid weight loss, experts recommend a combination of both diet and physical activity to help manage OSA.

Another way exercise can physically affect our sleep health is by regulating our body temperature. When we exercise, our body temperature increases, but it eventually drops post-workout by 30–90 degrees Fahrenheit. This drop in temperature can help us feel sleepier when it’s time to go to bed.

Exercise and sleep in older adults

Older adults have unique needs regarding sleep and exercise. Research shows that they tend to have poorer sleep quality ^[11] . Here, too, exercise can help. R research shows that exercise can have positive effects on sleep for older adults, just like with younger populations.

Studies that observed older adults who exercised found they had an easier time going to sleep than those who didn’t ^[12] . And when older adults combined exercise with social activity, they saw additional improvements in their sleep quality.

In general, for older adults, experts recommend gentler levels of physical activity. “Overall, exercise is an excellent way to manage and relieve stress. There’s a fine line of really letting your body lead so that you do not cause an increase in stress,” said Gina M. Newton, certified personal trainer and yoga instructor.

Exercises like brisk walking, yoga, water aerobics, dancing, and bike riding can be great options for older adults looking for gentle, yet effective, workouts. The goal of this type of physical activity should be to improve balance (which can help prevent falls), strengthen muscles, increase flexibility, and improve cardiovascular fitness. If you’re uncertain about whether a particular exercise is safe for you, be sure to consult your heath care provider.

Tips for exercising to get better sleep

Here are some considerations to be aware of when exercising for the purpose of better sleep. For example, exercising at the wrong time of day could actually make it more difficult to fall asleep. And the type of exercise you get is also important.

Best time to exercise for sleep

While exercise has positive effects on sleep health, it’s important to time it properly to ensure you aren’t countering your efforts. Data show when aerobic workouts are performed less than an hour before bed, they can have the opposite effect of disrupting sleep, especially when compared to moderate-intensity workouts.

This is partially due to how exercise affects our body temperature. When we exercise, our body temperature increases and then decreases 30–90 minutes after we’re finished, making us feel sleepy. Your best bet is to wait the full 90 minutes after exercising before you get ready for bed.

Best forms of exercise for better sleep

If you’re new to exercise, you may want to start slow before incorporating more demanding forms of physical activity into your routine. Also, don’t feel like you have to force yourself to do a specific type of exercise if it doesn’t fit your lifestyle.

“If you’re looking for exercise to help your sleep, my biggest advice is to start small,” said Newton.

Newton recommends creating small habits like taking a 10-minute walk and returning to do three to five strength moves that target your core, glutes, legs, and upper body. You can start doing this a few times per week to start and then increase the frequency once you’re comfortable.

“Look for small ‘wins’ as you build new habits of exercise, whether or not sleep has been an issue. It will all come together to support you in mind and body,” said Newton.

Also, Carrie Rose, certified life coach, physical therapist, and founder of SunUp Coaching, LLC, explained that working out doesn’t have to be boring or the same each day.

“If you’re struggling to get enough sleep, or quality sleep, make sure you’re getting in at least 20–30 minutes of moderate cardio activity a day. This could be a brisk walk, a bike ride, a swim, walking up and down stairs repeatedly, playing tag with your grandkid, or other intentional movement that gets your heart rate consistently elevated.”

Research shows that resistance training (also known as strength training) is highly beneficial for sleep health and can be used as a primary form of physical activity if someone is unable to perform aerobic exercise ^[13] . According to preliminary research shared by the American Heart Association, strength training may even outperform aerobic exercise in terms of its ability to help people sleep more at night ^[14] . Study participants who did resistance exercises slept an average of 17 minutes longer per night than those who did any other type of exercise. They also fell asleep three minutes faster. The results are considered preliminary until the full findings are published.

“Strength training is also crucial, not only for muscle development and fat loss but also for sleep,” confirmed Rose. “You don’t have to use all the fancy equipment at a gym to strength train, though you certainly can. Strength training can include bodyweight movement, such as wall push-ups, planks, bodyweight squats, lunges, toe touches, and dead bugs.”

Here are some other exercise tips for better sleep:

Enjoy the outdoors (but in the morning). Reports show that exercising outdoors in the morning can have a positive effect on your sleep health. Morning exercise outside means you get daylight exposure right away. This simple tip helps stabilize your circadian rhythm, increasing the amplitude of the brain’s daytime signal while simultaneously increasing the amplitude of the brain’s nighttime signal (and may make you fall asleep faster).
Keep it light at nighttime. If you can’t work out in the morning, doing light exercises like yoga at night can help minimize potential sleep disturbances ^[15] . Specific poses like standing half-forward bend, savasana, and others are designed to help calm the nervous system to better prepare you for sleep.
Optimize your bedroom for better sleep. Be sure to factor in temperature, bedding, and lighting when winding down at night to set yourself up for success. For example:
- Avoid cranking up the heat or using too many blankets. The ideal temperature for sleep is between 68 and 77 degrees Fahrenheit ^[17] .
- The bed you sleep on is also important, so be sure to find the best mattress for your sleeping style, whether you sleep on your stomach, back, side, or a combination. People with insomnia, chronic pain, and other sleep-related issues report getting relief by using adjustable beds. Do your research to find the best adjustable bed to suit your needs before purchasing. Some of the best mattresses for back pain or one of the best mattresses for side sleepers may also help.
- Before bed, be sure to dim the lights and, even more importantly, eliminate the use of blue light for at least two to three hours before you plan on falling asleep. Light suppresses the release of melatonin and can significantly delay the onset of sleep. If you do need to look at a blue light device such as a cellphone or laptop, you may want to use blue light–blocking glasses.

Bottom line

While the science around the relationship between sleep and exercise is relatively new, the data overwhelmingly prove that a consistent exercise routine can positively contribute to overall sleep health. Our experts recommend a minimum of 30 minutes a day of physical activity to help with sleep, and if you’re new to exercise, moderate cardio activity like walking or yoga is a great start.

Timing is key. While experts recommend early morning outdoor physical activity for maximum results, exercising later in the day is also a great option as long as it isn’t too strenuous and is done at least two hours before bedtime.

Proper sleep hygiene will ensure all your physical efforts pay off, so evaluate temperature, lighting, and bedding to make sure you drift off into a night of quality, uninterrupted sleep.

Have questions about this article? Email us at reviewsteam@ncoa.org.

Sources:

Mayo Clinic. How Much Should the Average Adult Exercise Every day? July 26, 2023. Found on the internet at https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
Centers for Disease Control and Prevention. Benefits of Physical Activity. Aug. 1, 2023. Found on the internet at https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Alnawwar M., et al. The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. Aug. 16, 2023. Found on the internet at https://www.cureus.com/articles/178269-the-effect-of-physical-activity-on-sleep-quality-and-sleep-disorder-a-systematic-review#!/
National Heart, Lung, and Blood Institute. What Are Sleep Deprivation and Deficiency? March 24, 2022. Found on the internet at https://www.nhlbi.nih.gov/health/sleep-deprivation
American Psychological Association. Stress and Sleep. 2013. Found on the internet at https://www.apa.org/news/press/releases/stress/2013/sleep
Harvard Health Publishing. Exercising to Relax. July 7, 2020. Found on the internet at https://www.health.harvard.edu/staying-healthy/exercising-to-relax
De Nys L., et al. The Effects of Physical Activity on Cortisol and Sleep: A Systematic Review and Meta-Analysis. Psychoneuroendocrinology. September 2022. Found on the internet at https://www.sciencedirect.com/science/article/pii/S0306453022001846?via%3Dihub
National Center for Complementary and Integrative Health. Melatonin: What You Need to Know. July 2022. Found on the internet at https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
National Heart, Lung, and Blood Institute. What Are Sleep Deprivation and Deficiency? March 24, 2022. Found on the internet at https://www.nhlbi.nih.gov/health/sleep-deprivation
St-Onge, M. P. and Tasali, E. Weight Loss Is Integral to Obstructive Sleep Apnea Management. Ten-Year Follow-up in Sleep AHEAD. American Journal of Respiratory and Critical Care Medicine. Jan. 15, 2021. Found on the internet at https://www.atsjournals.org/doi/10.1164/rccm.202007-2906ED
National Institute on Aging. A Good Night’s Sleep. Nov. 3, 2020. Found on the internet at https://www.nia.nih.gov/health/sleep/good-nights-sleep
Reid, K., et al. Aerobic Exercise Improves Self-Reported Sleep and Quality of Life in Older Adults with Insomnia. Sleep Medicine. October 2020. Found on the internet at https://www.sciencedirect.com/science/article/abs/pii/S1389945710002868
Centers for Disease Control and Prevention. How Much Physical Activity Do Older Adults Need? April 13, 2023. Found on the internet at https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm
Hopkins Medicine. Exercising for Better Sleep. Found on the internet at https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
Kovacevic, A., et al. The Effect of Resistance Exercise on Sleep: A Systematic Review of Randomized Controlled Trials. Sleep Medicine Reviews. June 2018. Found on the internet at https://www.sciencedirect.com/science/article/abs/pii/S1087079216301526?via%3Dihub
American Heart Association. Resistance Exercise May Improve Sleep More Than Aerobic Exercise. March 3, 2022. Found on the internet at https://www.heart.org/en/news/2022/03/03/resistance-exercise-may-improve-sleep-more-than-aerobic-exercise
Baniassadi, A., et al. Nighttime Ambient Temperature and Sleep in Community-Dwelling Older Adults. Science of the Total Environment. Nov. 15, 2023. Found on the internet at https://pubmed.ncbi.nlm.nih.gov/37474050/
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Lauren Alexander is a freelance writer who specializes in health and wellness

Suzanne Gorovoy is a clinical psychologist, behavioral sleep medicine specialist, and member of the Sleep and Health Research Program at the University of Arizona College of Medicine. She received her graduate degree in School Psychology from Teachers College at Columbia University, her PhD in Clinical Psychology from Case Western Reserve University, and completed a postdoctoral fellowship in Behavioral Sleep Medicine at the University of Arizona College of Medicine.

Susan Stiles, PhD, provides leadership in the design and development of consumer products that inspire, educate, and activate older adults. She’s been instrumental in bringing the Aging Mastery Program® to market and scaling it nationwide via strategic alliances and business partnerships. Stiles has 20+ years of experience in design thinking, multimedia, strategic communications, and management consulting.

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