5 Exercises That Help You Sleep Better: Science-Backed Techniques for a Restful Night

Poor sleep and physical inactivity often go hand in hand. Tossing and turning at night? Waking up groggy and unrested? Before reaching for supplements or changing your mattress, it might be worth looking at your movement habits.

Exercise doesn’t just improve cardiovascular health or burn calories — it plays a profound role in sleep regulation. From reducing anxiety and stress to influencing sleep architecture, strategic movement during the day can make it easier to fall asleep, stay asleep, and wake up refreshed.

In this article, we’ll dive into five of the best exercises for better sleep, explain why they work, and offer practical tips to get started — even if you’re short on time.

1. Yoga: The Ultimate Wind-Down Exercise

Why It Works

Yoga is consistently associated with better sleep — not just because it stretches the body, but because it calms the nervous system. Certain poses stimulate the parasympathetic nervous system (the “rest and digest” branch), reducing cortisol and helping the body unwind.

A 2020 meta-analysis in BMC Psychiatry found that yoga significantly improved sleep quality in people with insomnia and other sleep disorders.

Best Poses Before Bed

• Legs Up the Wall (Viparita Karani) – Relieves tension from the lower back and soothes the nervous system.

• Child’s Pose (Balasana) – Calming and grounding.

• Reclining Bound Angle Pose (Supta Baddha Konasana) – Opens the hips and allows full diaphragmatic breathing.

Tip: Aim for 10–15 minutes before bed, using slow nasal breathing. Avoid overly vigorous flows at night — stick to gentle, restorative sequences.

2. Walking: The Most Underrated Sleep Aid

Why It Works

Walking isn’t glamorous, but it’s remarkably effective at promoting better sleep — especially if done regularly and outdoors.

A 2019 study in Sleep Health found that individuals who walked more steps during the day reported significantly better sleep quality, especially in terms of sleep duration and efficiency source.

Daylight Bonus

Walking in daylight helps reset your circadian rhythm by anchoring your internal body clock. Exposure to sunlight — particularly in the morning — supports melatonin production later in the day.

Tip: Target 30 minutes of moderate-paced walking daily. Morning or lunchtime walks are ideal, but even evening strolls can work — just avoid vigorous uphill climbs late at night.

3. Resistance Training: Build Muscle, Improve Sleep Architecture

Why It Works

Lifting weights isn’t just for aesthetics. Studies have shown that resistance training improves deep sleep (slow-wave sleep) — the most restorative phase of the sleep cycle.

A 2022 randomised controlled trial published in Sleep Medicine Reviews found that participants who engaged in resistance training three times a week fell asleep faster and had improved sleep quality compared to those who did aerobic training or no exercise source.

Best Sleep-Friendly Routine

• Compound movements like squats, push-ups, or dumbbell rows

• 3x weekly

• Avoid training within 1–2 hours of bedtime

Tip: Keep your evening workouts moderate. Heavy lifting too close to bedtime may raise core temperature and cortisol, which can delay sleep onset.

4. Tai Chi or Qigong: Movement Meditation for Sleep

Why It Works

Tai Chi and Qigong blend slow, flowing movements with focused breathing and mindfulness. They’ve been shown to reduce stress, anxiety, and even symptoms of insomnia.

A 2021 meta-analysis in Nature and Science of Sleep concluded that Tai Chi had moderate to strong effects on sleep quality, particularly in older adults.

Benefits for Sleep

• Reduces rumination and overthinking

• Improves heart rate variability (HRV)

• Increases serotonin and sleep-promoting brain activity

Tip: Practice for 15–30 minutes in the early evening. Beginners can find guided sessions on YouTube or apps like Insight Timer or Calm.

5. Stretching or Mobility Routines: Signal the Body to Slow Down

Why It Works

Gentle stretching helps transition the body from a high-alert state to rest. It’s especially helpful for people who sit for long hours or experience muscle tightness, which can interfere with comfort during sleep.

Focus Areas

• Neck and shoulder mobility for desk workers

• Hip flexors and hamstrings to relieve lower back tension

• Thoracic spine for improved breathing capacity

Tip: Keep it light — no aggressive dynamic movements. Use deep breathing to reinforce the relaxation response.

A Note on Timing: When Should You Exercise?

Timing matters. Here’s a breakdown:

Exercise Type	Ideal Time for Sleep Benefits
Walking	Morning or early afternoon
Resistance training	Afternoon or early evening
Yoga/stretching	30–60 minutes before bed
Tai Chi/Qigong	Early evening
Vigorous cardio	At least 2–3 hours before bedtime

Late-night high-intensity training may interfere with sleep due to elevated adrenaline and body temperature. Stick to gentle movements in the evening hours.

Other Tips to Maximise Sleep Gains from Exercise

• Consistency is king — a single workout won’t fix your sleep, but a regular routine can.

• Hydrate well, but don’t overload fluids before bed.

• Avoid screens post-exercise to maintain melatonin production.

• Pair exercise with wind-down cues — dim lighting, relaxing music, or a sleep tea can reinforce the bedtime signal.

Final Thoughts: Movement as a Sleep Medicine

Exercise isn’t just about aesthetics or performance — it’s one of the most effective (and underutilised) tools for better sleep. From ancient practices like Tai Chi to modern resistance training, the right kind of movement primes the brain and body for rest.

If sleep has become a nightly battle, shifting how and when you move might be the key.

Start small. Stay consistent. And let movement do its quiet magic.