These Low-Key Exercises Could Help You Sleep Better
If you struggle with insomnia, certain types of exercise can improve sleep quality by reducing stress, regulating circadian rhythms, and promoting relaxation. Here are the three best types of exercise for managing insomnia, backed by research:
1. Moderate Aerobic Exercise (e.g., Brisk Walking, Cycling, Swimming)
- Why it works:
- Increases slow-wave (deep) sleep, which is crucial for physical restoration.
- Reduces cortisol (stress hormone) and raises endorphins.
- Helps regulate the body’s internal clock, especially if done outdoors in daylight.
- Best time: Morning or early afternoon (avoid vigorous cardio close to bedtime).
2. Yoga & Mindful Movement (e.g., Hatha Yoga, Tai Chi, Stretching)
- Why it works:
- Combines gentle movement with breath control, activating the parasympathetic nervous system (rest-and-digest mode).
- Reduces anxiety and physical tension, which are common causes of insomnia.
- Improves sleep latency (time taken to fall asleep).
- Best time: Evening (slow, restorative yoga 1–2 hours before bed).
3. Strength Training (Resistance/Weight Training)
- Why it works:
- Increases growth hormone production, aiding deep sleep.
- Reduces nighttime awakenings by lowering metabolic stress over time.
- Helps balance blood sugar, preventing sleep-disrupting crashes.
- Best time: Morning or late afternoon (avoid heavy lifting right before bed).
Key Tips for Exercise & Insomnia
- Avoid intense workouts 2–3 hours before bed (can raise core body temperature and adrenaline).
- Consistency matters—regular exercise (even 30 mins/day) improves sleep more than sporadic sessions.
- Pair with sleep hygiene: Dim lights, cool room, and no screens post-exercise.
Bonus: Walking in Nature
A 20–30 minute walk in green spaces (especially in sunlight) can reset circadian rhythms and reduce insomnia-linked anxiety.
Reference:
https://edition.cnn.com/2025/07/17/health/insomnia-treatment-exercise-sleep-wellness
https://www.everydayhealth.com/sleep/these-low-key-exercises-could-help-you-sleep-better
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