Exercise Routines For Better Sleep

Do you have problems resting at night? Learn about some exercise recommendations that can help you to get a better night's sleep.
Exercise Routines For Better Sleep

Last update: 15 November, 2020

If you’re anxious or stressed, the probability of a bad night’s sleep is high. Being able to fall asleep is an impossible mission in some cases, and a lack of sleep can lead to other health problems. This is when we might start pondering questions such as: What should I do to fall asleep at night? Is it possible that there’s an exercise routine that could help me to sleep? 

Luckily, one of the greatest benefits of physical exercise is relaxation. We all know the importance of relaxation to help us sleep better. Here, we’ll tell you all about a series of recommendations that can help you get better sleep. Don’t miss out!

Exercise for sleep

We know that physical exercise provokes certain changes to the body at the physiological level. One of these changes is the release of hormones related to relaxation and happiness. The hormones in question are serotonin, dopamine, oxytocin, melatonin, and endorphins.

All of these hormones are part of a process that helps the body sleep better. Proper rest during the night is part of a healthy lifestyle.

It doesn’t matter what types of exercise you do: the goal is to find a routine that fits your physical abilities. Getting into an exercise routine will help you obtain a wide range of benefits and achieve better sleep.


There are many different types of stretches. However, the idea is to adopt a series of exercises that you can be done without the help of another person.

Flexibility is one of the most important physical abilities for the body, but it tends to diminish with age. Stretching exercises aid the body in not losing this ability as fast. Nighttime hours are a great time to practice this ability. 

Older woman stretching

Exercise routines for better sleep always need to include a series of stretching routines. These routines relax the muscles and help aid in blood flow throughout the body. A Harvard study showed that muscle stretches lower levels of stress, a factor that impedes relaxation.

Based on this information, it’s recommended to carry out each stretch for a period of time between 10 and 30 seconds to help reduce stress. In addition, these stretches will also help in the prevention of injury and will help to relax your body.

Aerobic exercise for sleep

The options for aerobic exercise are almost infinite. These exercises vary from programmed physical activity -walking, jogging, running, dancing- to sports activities -swimming, soccer, etc. Because of this wide array of options, the only thing a person needs to do is to pick the one that they like the most!

The World Health Organization (WHO) recommends at least 150 minutes of moderate physical activity a week (or 75 minutes of intense activity). Aerobic exercise is recommended in order to improve cardio-pulmonic capacity since this is a moderate-to-high intensity activity.

This intensity allows the heart to pump oxygenated blood throughout the body. This irrigation contributes to the general well-being of the body. When considering this along with the energy output of exercise, you can understand why this exercise can help you sleep better.

Strength exercises

The objective of strength exercise is to develop the muscle groups in each part of the body: the legs, the torso, the arms, etc. The goal is to improve the muscular tone, the position of the internal organs, and posture. Despite not being directly related to sleep, it does affect cardiac functioning, which is in charge of irrigating the body with oxygenated blood. 

To make a long story short, strength training provides diverse benefits to the body that contribute to feelings of well-being, which is both physically and psychologically necessary when it’s time to sleep. In addition, exercise routines need to be complementary to one another. This means that it’s better to combine different types and that you shouldn’t leave out strength exercises. 

Crossfit strength

Other recommendations for better sleep

Exercising in order to get better sleep is an extremely important recommendation. However, there are a few other things that you need to keep in mind in order to live a healthy life and get better sleep. These things should become a part of your nighttime routine:

  • Having a balanced diet
  • Avoid energy drinks
  • Do not consume tobacco
  • Try to avoid focusing on problems or stresses before bed
  • Improve the environment of your room.

Exercises for sleep: what should you know?

The majority of what surrounds physical exercise is beneficial. However, it’s necessary to keep in mind a few things that might prevent exercise for some people.

If there’s a certain illness or physical problem that impedes physical exercise for a person, it’s imperative that they visit a doctor to get the right treatment. Don’t hesitate to visit a specialist if you believe that your sleep problem could be related to a larger health issue. 

If that’s not the case, reach out to a training professional to help you design an appropriate routine according to your physical abilities. In this way, better sleep can become a daily reality for you!


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.