How Does Exercise Improve Sleep? Plus: Tips for How to Work Out for Better Sleep
Sometimes the key to better sleep is movement. Learn how working out can help you enter restorative sleep more easily so you feel energized during the day.
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You’re not dreaming — exercise really can improve your sleep. Exercise and sleep have what experts call “a bidirectional relationship,” meaning they can bolster one another: exercise helps you sleep better, and quality sleep helps you feel energized to exercise.
Getting good sleep is especially important when you’re in pain — whether from a chronic condition like arthritis or an injury like a sprained ankle. Sleep helps your body better handle pain by reducing how sensitive you are to it. And regular exercise can improve both your sleep and your body’s response to pain, says Dominica Sourial, PT, DPT, a physical therapist at Hinge Health.
Read on to learn more from Hinge Health physical therapists about how exercise can enable you to get better rest and improve your health.
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Our Hinge Health Experts
Dominica Sourial, PT, DPT
Christynne Helfrich, PT, DPT
How Does Exercise Improve Sleep?
Exercise supports better sleep in several ways — from calming your mind to relieving pain.
Regulates circadian rhythms. Exercise can help balance your body’s natural sleep-wake cycle, which influences how alert and rested you feel each day. “Our circadian rhythm is like our internal clock — it tells us when to sleep and to wake up,” says Dr. Sourial. “Activities like exercise and spending time in sunlight support this cycle.”
Reduces anxiety and stress. Research suggests that physical activity can be just as effective, if not more effective, at reducing symptoms of depression, stress, and anxiety than medication or psychotherapy alone. When you exercise, your brain releases endorphins — brain chemicals that help you feel calm and improve your sense of well-being.
Enhances sleep quality. Engaging in consistent exercise (no matter what form of movement you do) has been shown to help you fall asleep more easily and stay asleep throughout the night.
Improves mood. Exercise stimulates the production of endorphins, which can help alleviate stress, increase energy, and ease anxious thoughts. Endorphins from exercise create a sense of calm in your body, making it easier to unwind at the end of the day. Mental relaxation is key for drifting into deep, restorative sleep.
Promotes physical fatigue. Physical activity increases your body’s “sleep drive,” — its need for sleep. “Exercise helps to tire out your body so that you’re sleepy by the end of the day,” Dr. Sourial says.
Helps manage pain. Pain can make it hard to sleep, but regular exercise may help ease discomfort. Movement is medicine. It releases endorphins, which act like natural painkillers in your body, blocking pain signals from reaching the brain. Exercise also relieves pain by reducing inflammation, a common cause of pain, improving flexibility, lubricating joints, and strengthening muscles.
How Much Exercise Do I Need to Improve My Sleep?
It depends. One National Sleep Foundation poll found that walking as little as 10 minutes a day can help promote better rest. “Any movement, including light physical activity, can improve sleep quality,” says Dr. Sourial. But the poll also revealed that those who engaged in some form of vigorous exercise (think: HIIT and running) reported the best sleep.
In general, the Centers for Disease Control and Prevention (CDC) recommends engaging in 150 minutes of moderate aerobic activity (such as brisk walking or playing pickleball) every week to support your overall health. Consistency is key, so pick exercises you enjoy and stick with them — they may also help you sleep longer. According to a study in the Journal of Clinical Sleep Medicine, those who exercised for at least 30 minutes a day slept, on average, 15 minutes longer than those who didn’t work out.
Research also shows that strength training can play a role in promoting restorative sleep. In fact, it may be even more effective than cardio, the study findings suggest. The CDC recommends implementing at least two weekly sessions of muscle-strengthening activities (like weight training or power yoga) that target the major muscle groups in the body.
Pain and poor sleep often go together, but exercise can help with both. A tailored exercise plan may ease joint and muscle pain, improving sleep quality.
44% of Hinge Health members reported sleeping better than before in the year following their participation in the program, along with an average 68% reduction in pain within 12 weeks. Learn more*.
Is It Good to Exercise Before Bed?
While some people struggle to fall asleep after an evening workout, others find exercising before bed helpful for sleep. In fact, research shows that working out at night may help you fall asleep faster and enjoy deeper sleep.
It’s true that physical activity raises your core body temperature, which needs to drop for sleep to come easily. So timing and intensity can make a difference. “For many people, exercising about one to two hours before bed doesn’t interfere with sleep — especially if the workout isn’t too intense,” says Dr. Sourial.
Gentler or moderate-intensity movement — the kind that gets your heart rate up but still lets you carry a conversation — may be a good place to start. Including a cool-down or some light stretching at the end can also help your body ease into relaxation.
Working out in the morning can also improve your sleep, research suggests. Consider experimenting by exercising in the morning, afternoon, and evening to see which one works best for you.
PT Tip: Wind Down With a Bedtime Routine
Adopting good sleep hygiene habits, such as establishing a regular sleep schedule and avoiding alcohol and caffeine before bed, can make the difference between uninterrupted and disrupted slumber. To help you fall and stay asleep, Dr. Sourial recommends weaving some nighttime exercises, such as stretching, restorative yoga, or tai chi into your evening routine. “They’re gentle, relaxing, and can help you transition into sleep mode,” Dr. Sourial says.
How Hinge Health Can Help
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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Singh, B. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine, 57(18), 1–10. doi: 10.1136/bjsports-2022-106195
Alnawwar, M. A. (2023). The effect of physical activity on sleep quality and sleep disorder: A systematic review. Cureus, 15(8). doi: 10.7759/cureus.43595
Xie, W., Lu, D., Liu, S., Li, J., & Li, R. (2024). The optimal exercise intervention for sleep quality in adults: A systematic review and network meta-analysis. Preventive Medicine, 107955–107955. doi: 10.1016/j.ypmed.2024.107955
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Kenta Hirohama, Imura, T., Hori, T., Deguchi, N., Tsubasa Mitsutake, & Tanaka, R. (2024). The effects of nonpharmacological sleep hygiene on sleep quality in nonelderly individuals: A systematic review and network meta-analysis of randomized controlled trials. PloS One, 19(6), e0301616–e0301616. doi: 10.1371/journal.pone.0301616
Pacheco, D., & Singh, A. (2023, October 11). Exercise and Sleep. Sleep Foundation. https://www.sleepfoundation.org/physical-activity/exercise-and-sleep
Centers for Disease Control and Prevention. (2023, December 20). Physical activity for adults: An overview. Physical Activity Basics. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
Stutz, J., Eiholzer, R., & Spengler, C. M. (2018). Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports Medicine, 49(2), 269–287. doi: 10.1007/s40279-018-1015-0
Collier, S., Fairbrother, K., Cartner, B., Alley, J., Curry, C., Dickinson, D., & Morris, D. (2014). Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vascular Health and Risk Management, 691. doi: 10.2147/vhrm.s73688