For years, the advice had been easy: if you wish to sleep soundly, don’t exercise too close to bedtime. But fresh research is turning that notion on its head, demonstrating that exercise and sleep have a much more fluid—and surprisingly beneficial—interaction than we used to think.
We already know that routine exercise is a huge health bonus. It reduces the risk of major diseases such as cancer and diabetes, makes your body function better as you get older, and enhances overall quality of life. But there’s one reward often underappreciated? How much can it improve your sleep? Exercise can make you fall asleep quicker, sleep longer, and even use sleep aids less often. Moderate to vigorous exercise has been shown to improve sleep onset (how long it takes you to fall asleep) and decrease middle-of-the-night wakefulness.
The actual magic is in when and how you exercise. For a while, everyone was warned that night exercise would disrupt their sleep. But more recent research indicates that’s not always true, particularly when it comes to moderate-intensity exercise. As long as you complete your session at least an hour before bedtime, it probably won’t interfere with your sleep. Completing a workout 60 to 90 minutes before sleep may even be beneficial. Following exercise, the body’s temperature will begin to cool down, which is among the messages that your brain receives to prepare for sleep. So, light to moderate activities like walking, yoga, swimming, stretching, or easy strength training are all great choices if you’re getting active in the evening.
High-intensity exercises are a little trickier. If you’re doing something that revs your heart rate up—such as sprinting or a challenging HIIT session—your body may take a little longer to slow down. Those types of exercises can leave adrenaline circulating and your body temperature up, which can make it more difficult to fall into deeper, more restful sleep. So if you’re an all-out kind of person, try to finish it up several hours before bedtime.
What’s so fascinating is that the relationship between exercise and sleep is a two-way street. You tend to sleep more soundly when you exercise regularly, and sleeping well increases the chances that you’ll feel like moving the following day. You feel more energized and motivated to move when you’re sleeping well. But when you have poor sleep or are experiencing insomnia, it’s more difficult to maintain any type of routine. Even a little thing—such as sleeping longer to get to sleep—can influence how much you move the following day.
So, how can you make the most of this two-way street? A good place to start is to shoot for at least 150 minutes of moderate aerobic exercise each week. You can split that up however fits your schedule. If you like more vigorous exercise, 75 minutes a week is a good target—but just limit those sessions earlier in the day if you’re expecting to get good sleep. And most importantly, choose activities you truly enjoy. The more enjoyable it is, the more likely you’re going to stick with it.
Aside from exercise, other basic lifestyle habits can contribute to better sleep. Attempt to maintain a normal sleep routine, including weekends, to maintain your body clock. Create a bedtime ritual that relaxes you—reading a novel, a hot bath, or some gentle stretches can all work. Ensure your bedroom is cold, dark, and quiet so your body understands it’s time to sleep. Try not to be on screens near bedtime, as blue light makes your brain remain awake. Also, watch out for food and beverages—heavy meals, caffeine, and alcohol all make it more difficult to sleep if you consume them close to bedtime. And if you do nap, make them short and earlier in the day so they don’t interfere with nighttime sleep.
At the end of the day, exercise and sleep are a dynamic duo. When you get the right mix, they complement each other—and make you feel your best. With a bit of experimentation, some conscious movement, and a few adjustments to your daily routine, you can position yourself for better sleep and brighter, more vibrant days.