It’s no secret that regular physical activity is one of the best natural ways to improve your sleep. But not all exercise is created equal—especially when it comes to timing, intensity, and type. According to sleep medicine expert Dr. Andrea Matsumura, the right kind of movement can enhance sleep quality, while the wrong workout—at the wrong time—might keep you tossing and turning.
“Exercise can be a powerful tool for better sleep, but it has to be used wisely,” says Dr. Matsumura. Let’s dive into which exercises can help you sleep like a baby—and which ones might do more harm than good.
Best Exercises to Promote Great Sleep
1. Aerobic (Cardio) Exercise
Walking, swimming, cycling, or dancing can all improve sleep. According to Dr. Matsumura, “Moderate aerobic activity helps reduce sleep latency—the time it takes to fall asleep—and increases deep sleep stages.”
Try:
- 30 minutes of brisk walking during the day
- A light evening bike ride
- Water aerobics in the late afternoon
Cardio also helps regulate circadian rhythms and decreases stress hormones like cortisol.
2. Strength Training
Lifting weights or doing bodyweight resistance exercises a few times per week can improve sleep quality. Just be mindful of the timing.
Try:
- Squats, lunges, or push-ups
- Resistance band workouts
- Dumbbell routines, ideally before dinner
3. Mind-Body Workouts: Yoga & Stretching
Gentle yoga, stretching, or tai chi in the evening can help you wind down and prepare for rest. These practices reduce anxiety, ease muscle tension, and signal to your body it’s time to relax.
Try:
- A 15-minute evening stretch session
- Bedtime yoga poses like legs-up-the-wall or child’s pose
- Guided breathing or mindfulness meditation
Exercises to Avoid Before Bed
1. High-Intensity Interval Training (HIIT)
HIIT workouts are great for fitness but terrible right before bed. They raise your heart rate, body temperature, and adrenaline—making it tough to fall asleep afterward.
“If you enjoy HIIT, do it earlier in the day,” says Dr. Matsumura. “Even late afternoon can be too late for some people.”
2. Heavy Weightlifting at Night
Lifting heavy late in the evening can activate your sympathetic nervous system (aka “fight or flight”), which can interfere with your ability to relax and enter deeper sleep stages.
3. Competitive Sports Before Bed
Games like basketball, tennis, or intense group workouts can leave you mentally and physically revved up. Try to finish these at least 3–4 hours before your bedtime.
Do Your Body Right
Exercise is one of the best ways to promote healthy, restorative sleep—when done mindfully. Dr. Matsumura advises people to “find a rhythm that energizes you during the day but also lets your body transition smoothly into rest at night.”
Stick to calming, low-impact movements as bedtime approaches, and save the intense workouts for earlier in the day. Your body—and your sleep—will thank you.
