When sleep becomes difficult, many people reach for familiar solutions—cutting out caffeine, dimming lights, trying relaxation apps, or lying in bed hoping tonight will be different. While these strategies can help, one approach is often overlooked despite strong evidence behind it: Exercise.
Movement isn’t just good for our bodies—it affects our sleep drive, mood, stress levels, and even the body’s internal clock. For many, physical activity can be a meaningful step toward improving insomnia and promoting more restorative sleep.
How Exercise Supports Sleep
Exercise works on insomnia through several pathways, both biological and psychological. Here are some of the key ways movement aids better sleep:
1. Builds Sleep Pressure
When we move, the body expends energy, and sleep becomes a natural way for the body to restore itself. Regular physical activity increases homeostatic sleep pressure, making falling asleep easier and nighttime sleep deeper.
2. Helps Regulate the Circadian Rhythm
Our internal clock thrives on routine and exposure to light and movement. Exercising—especially in the morning or afternoon—can help anchor sleep-wake cycles, making it easier to feel alert during the day and sleepy at night.
3. Reduces Stress and Anxiety
Stress and rumination are among the most common culprits behind insomnia. Movement releases endorphins, reduces cortisol levels, and provides an outlet for physical and emotional tension. Many people notice that after exercise, the mind feels quieter and the body more relaxed.
4. Improves Sleep Quality
Exercise increases slow-wave (deep) sleep—the most restorative stage—while reducing time spent awake at night. People often report fewer nighttime awakenings and feeling more refreshed in the morning.
5. Enhances Mental Health and Mood
Insomnia and mental health challenges often reinforce one another. Physical activity can help reduce symptoms of anxiety and depression, which may in turn help improve sleep.
What Types of Exercise Help Most?
There isn’t a single best exercise for insomnia. The most effective approach is often the one a person can do consistently. Research suggests that both aerobic and strength-based activities can improve sleep.
Examples include:
- Brisk walking or light jogging
- Swimming or cycling
- Strength or resistance training
- Yoga, pilates, or stretching routines
- Dancing, sports, or group fitness classes
Gentle evening activities (like stretching or yoga) may help transition the body toward rest, while more vigorous workouts are often best from morning to late afternoon to allow time for the nervous system to wind down.
How Much Exercise Is Needed for Sleep Benefits?
Small steps matter. You don’t need hours in the gym to see improvement.
Even 20–30 minutes of moderate exercise most days can make a difference. Improvement may build gradually over several weeks, much like training a muscle. What matters most is consistency rather than intensity.
If you’re new to movement or managing fatigue, start with something manageable—like a 10-minute daily walk—and increase slowly.
A Helpful Tool, not a Standalone Cure
Exercise can meaningfully support better sleep, but it doesn’t always resolve insomnia on its own—especially chronic or long-standing insomnia. In these cases, comprehensive treatment such as Cognitive Behavioral Therapy for Insomnia (CBT-I) is highly effective.
Exercise can be an excellent component of a bigger sleep plan, helping:
- build natural sleepiness
- reduce nighttime tension
- stabilize the sleep-wake cycle
- support overall mental and physical health
When paired with CBT-I, many people see faster and more lasting improvement.
Final Thought
Movement is more than exercise—it’s an invitation to reconnect with the body, release tension, and support the rhythms that make sleep possible. You don’t need perfection or intense training to benefit. Start small, move gently, and notice how your sleep responds over time.Better sleep doesn’t always require doing more—sometimes it begins with simply moving.
Dr. Sara Michelson is a Licensed Psychologist in Chapel Hill N.C.
I am a doctoral-level licensed psychologist in Chapel Hill North Carolina; I have expertise in various evidence-based treatments for adults and am committed to providing scientifically validated interventions. I work with a diverse population, including trauma, insomnia, mood disorders, anxiety, and relationship problems. I take my work and clinical specializations seriously and continue to devote a considerable amount of time and effort to advance my training and professional development. For your convenience, my services are provided via telehealth.