Overview
Exercise is not only a tool for fitness; it is also essential for good sleep. Research shows that regular physical activity boosts sleep quality and length and helps manage sleep disorders like insomnia and sleep apnea.
A new study in the Journal of Biological Timing and Sleep reviews research on how exercise affects sleep.[1] Sleep experts summarize key findings from this body of work.
Exercise and structured workouts can improve sleep quality, which is true for people with sleep disorders and healthy individuals.
Let us take a closer look at this fascinating review together!
Understanding Exercise and Its Benefits
Before discussing exercise's impact on sleep and sleep-related troubles, let's quickly review exercise and its health benefits.
Exercise refers to any physical activity that is repeated, scheduled, and structured.[2] There are generally two types of exercises: aerobic and anaerobic.[3]
Aerobic exercise includes activities that use large muscle groups. It raises the heart rate and increases oxygen intake. It includes things like swimming, riding a bike, and walking.
In contrast, anaerobic exercise, like sprinting and lifting weights, makes muscles stronger and more prominent.
Some experts have also classed exercises as either dynamic or static. Dynamic exercise includes workouts that move your joints. It offers long-term benefits, like lowering diastolic blood pressure and boosting blood flow.
In contrast, static exercise, such as stretching, involves muscle stimulation without movement.
This type of exercise raises systolic blood pressure during activity but can also increase strength over time.[3]
Without a doubt, exercising provides lots of health benefits. It is cardinal to the heart's health. It lowers the resting heart rate and speeds up heart healing.
Exercise is also essential for weight management. It helps stop weight gain and supports weight loss by burning calories and balancing one's calorie intake and expenditure.
Beyond only physical advantages, exercise increases vitality and mood. It boosts energy by improving oxygen and nutrient delivery to the tissues.
Workouts can boost mood and lower stress by including activities you enjoy. They also promote relaxation.
Lack of exercise is linked to chronic diseases such as cancer, diabetes, and heart disease. These are significant causes of death around the world.
How Exercise Improves Sleep
Experts have known for a long time that exercise affects sleep well. However, many aspects of how exercise promotes sleep in healthy people remain unclear. Here are the methods experts have discussed;
- Exercise Influences Melatonin Levels: Melatonin is the hormone that controls sleep-wake cycles. However, the time and intensity of exercise are key. Morning or afternoon exercise can help stabilize melatonin levels, but late-night workouts might lower melatonin and delay sleep.[4]
- Body Temperature Regulation: Exercise raises core body temperature. Then, the cooling phase after working out helps you feel sleepy. This effect is particularly beneficial for sleep initiation. [5] Studies show that exercising for about an hour three times a week lowers body temperature, helping improve sleep quality even more.[1]
- Autonomic Nervous System Modulation: Regular exercise increases parasympathetic activity, helping you relax, and lowers hyperarousal, a common issue that keeps people awake.[6]
- Stress and Anxiety Reduction: Regular exercise cuts cortisol levels and boosts mood-enhancing neurotransmitters like serotonin and dopamine.[4] These neurochemical alterations reduce stress and anxiety, two important causes of sleep disruptions. Persistent exercise also cuts REM sleep, which can help reduce depression over time.[7]
- Reduction in Sleep-onset Latency: Exercise before bed can help you fall asleep faster. Moderate exercise 4 to 8 hours before sleep often leads to quicker sleep onset, especially for people with insomnia.[8] However, exercising 4 hours before bed can hurt your sleep.
The Impact of Exercise on Sleep Disorders
Researchers examined how exercise affects sleep problems such as insomnia and sleep apnea. Here is what they found:
- Insomnia: Several studies have found that exercise can help alleviate insomnia symptoms. Participants in moderate aerobic exercise notice significant improvements in sleep quality.[9] They also fall asleep faster and sleep longer. Structured exercise and good sleep habits can help chronic insomnia patients in the long run.
- Obstructive Sleep Apnea (OSA): OSA occurs when the airway repeatedly closes during sleep, causing broken sleep and can make you very drowsy during the day. Exercise can help reduce OSA symptoms. It does this by managing weight and strengthening respiratory muscles. CPAP is the primary treatment for OSA. However, exercise can also help. It reduces the severity of apnea and improves sleep quality overall.
- Restless Legs Syndrome (RLS): RLS is a neurological disorder that causes an uncontrollable urge to move your legs, especially when you are at rest. Aerobic and resistance training can help reduce RLS symptoms, which can lead to better sleep outcomes.[10]
Treating Sleep Disorders with Exercise
Exercise is an established and effective treatment for insomnia and sleep apnea. The researchers cautioned that individuals with other sleep disorders must be careful while exercising due to a greater risk of sudden heart problems during physical activity.
Experts recommend moderate-intensity aerobic exercises for people with coronary spastic angina.[1]
This type of exercise improves blood vessel function more than resistance exercise. It also lowers the chance of a heart attack.
These exercises help people with heart problems. They reduce inflammation, stress, and insulin resistance.
The Next Steps
Prior research shows a positive link between exercise and sleep. Researchers also found ways to apply these findings and ideas for future studies.
More research is needed to see how different exercise durations, intensities, and types influence sleep patterns.
Diverse demographics should be included to develop targeted and successful interventions for diverse demographic groupings. The review also called for more research on how exercise affects sleep, including its effects on brain function and the immune system.
Current research can be used to develop solutions that improve the health of athletes and the general public. Good sleep is key for athletes' recovery and performance. The analysis suggests adding personalized sleep monitoring to training plans.
Physical activity should be encouraged as a non-pharmacological intervention for the general public. Still, doctors should offer specific intensity, frequency, and timing instructions that align with the patient's age.
Researchers highlighted the importance of personalized exercise plans. These plans should consider a person's age, fitness level, and sleep disorders. This approach leads to the best results.
Conclusion
Exercise plays a fundamental role in promoting sleep health and managing sleep disorders.
It boosts sleep quality, helps you fall asleep faster, and eases sleep disorder symptoms. The time, intensity, and consistency of exercise can affect how well it improves sleep.
References
- Korkutata, A., Korkutata, M., & Lazarus, M. (2025b). The impact of exercise on sleep and sleep disorders. Npj Biological Timing and Sleep, 2(1), 1–10. https://doi.org/10.1038/s44323-024-00018-w
- Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public health reports (Washington, D.C. : 1974), 100(2), 126–131. https://pubmed.ncbi.nlm.nih.gov/3920711/
- Your guide to physical activity and your heart. (2006, January 6). NHLBI, NIH. https://www.nhlbi.nih.gov/resources/your-guide-physical-activity-and-your-heart
- Kim, N., Ka, S., & Park, J. (2023). Effects of exercise timing and intensity on physiological circadian rhythm and sleep quality: a systematic review. Physical activity and nutrition, 27(3), 52–63. https://doi.org/10.20463/pan.2023.0029
- Kräuchi K. (2007). The thermophysiological cascade leading to sleep initiation in relation to phase of entrainment. Sleep medicine reviews, 11(6), 439–451. https://doi.org/10.1016/j.smrv.2007.07.001
- Pober, D. M., Braun, B., & Freedson, P. S. (2004). Effects of a single bout of exercise on resting heart rate variability. Medicine and science in sports and exercise, 36(7), 1140–1148. https://doi.org/10.1249/01.mss.0000132273.30827.9a
- Cartwright, R., Baehr, E., Kirkby, J., Pandi-Perumal, S. R., & Kabat, J. (2003). REM sleep reduction, mood regulation and remission in untreated depression. Psychiatry research, 121(2), 159–167. https://doi.org/10.1016/s0165-1781(03)00236-1
- Kalak, N., Gerber, M., Kirov, R., Mikoteit, T., Yordanova, J., Pühse, U., Holsboer-Trachsler, E., & Brand, S. (2012). Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls. The Journal of adolescent health : official publication of the Society for Adolescent Medicine, 51(6), 615–622. https://doi.org/10.1016/j.jadohealth.2012.02.020
- Guilleminault, C., Clerk, A., Black, J., Labanowski, M., Pelayo, R., & Claman, D. (1995). Nondrug treatment trials in psychophysiologic insomnia. Archives of internal medicine, 155(8), 838–844. https://pubmed.ncbi.nlm.nih.gov/7717792/
- Aukerman, M. M., Aukerman, D., Bayard, M., Tudiver, F., Thorp, L., & Bailey, B. (2006). Exercise and restless legs syndrome: a randomized controlled trial. Journal of the American Board of Family Medicine : JABFM, 19(5), 487–493. https://doi.org/10.3122/jabfm.19.5.487
