By Marnie Kunz,
NASM-certified trainer and USATF- RRCA-certified running coach

Did you know that there’s an important connection between exercise and sleep? Learn to improve your sleep and your workouts. Exercise and sleep go together like Netflix and chill. Each complements the other, as regular exercise can help you sleep better, and sleeping well gives you more energy for physical activity. Your workout times and intensity determine how much your sleep is affected. This guide will help you figure out the best times and ways to exercise to optimize your sleep.

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How Are Exercise and Sleep Related?

Whether you have problems sleeping or feel tired all of the time, exercise can help improve your sleep and boost your energy level.

“Exercise has a profound impact on sleep,” says Dr. James Scholl, a licensed NYC clinical psychologist and owner of AIR Mental Health & Wellbeing. “A substantial body of research has shown that specific forms of exercise can optimize sleep quantity and quality. Studies have found that the release of endorphins promotes relaxation, making it easier to fall asleep at night.”

Exercising increases your body’s release of endorphins, which are “feel good” hormones that improve your sense of well-being and relaxation. This can help you fall asleep more quickly at night, increasing your sleep time.

Aerobic exercise also improves your sleep quality, increasing the amount of deep sleep you get, according to Johns Hopkins Medicine. Deep sleep, or slow wave sleep, rejuvenates your brain and body.

“Exercise can help regulate your sleep-wake cycle and deepen your sleep, which has a host of benefits, including improved energy levels and mood and reducing symptoms of insomnia,” Scholl says.

What Exercises Help You Sleep Better?

Research shows cardiovascular (or aerobic) exercise and strength training can improve sleep. According to a study presented at an American Heart Association Conference, all forms of exercise contributed to better sleep for study participants, with resistance training showing the most benefits. In the study, 42% of participants who were getting less than seven hours of sleep a night and did resistance exercise – but none of the other groups – were able to prolong their average sleep time by 17 minutes per night.

Benefits of Sleep

“Regular physical activity, whether aerobic exercises like running or cycling or more gentle activities like yoga, can promote better sleep,” says Ryan Sultan, a psychiatrist, therapist, and professor at Columbia University. “Exercise helps reduce the time it takes to fall asleep, improves sleep efficiency, and increases the duration of deep sleep stages. It also plays a role in managing sleep disorders like insomnia and sleep apnea.”

Some of the benefits of sleep, according to the U.S. Office of Disease Prevention and Health Promotion, include:

Maintaining a healthy weight.
Lowering your risk of chronic diseases like heart disease and diabetes.
Improved mood
Lowered effects of stress
Getting sick less often
Better cognitive abilities

What’s the Best Time of Day to Exercise for Sleep?

A common question training clients ask me about exercise and sleep is when is too late to exercise before bed? The answer depends on a few things, including your circadian rhythms and workout intensity. Generally, it’s best to do high-intensity workouts in the mornings or afternoons. You can exercise up to an hour or two before bed for more lower-intensity activities, like walking or yoga.

“Exercising too late in the evening, especially high-intensity workouts, can disrupt sleep for some individuals,” Sultan says. “The increased body temperature, heart rate, and adrenaline production can make it difficult to fall asleep.”

If you’re doing vigorous exercise, such as speed workouts or HIIT training, give yourself at least three hours to unwind before bed.

“As a general rule, I recommend finishing workouts at least 3-4 hours before bed,” says Scholl. “Of course, not everyone has that flexibility in their schedule, so if you work out closer to bedtime, try to stick to workouts that keep your heart rate low and are less likely to interfere with sleep. Think yoga, Pilates, or light aerobic exercises.”

According to researchers, exercising in the evening does not generally hinder sleep. However, high-intensity exercise within an hour or less of bedtime can increase the time it takes to fall asleep. Ultimately, listen to your body and pay attention to your workouts to determine how close to bedtime you can exercise. In general, scheduling more intense workouts earlier in the day will help you sleep well.

Sleep’s Impact on Workouts

If you’re wondering how sleep affects your workouts, this is an emerging field of study that needs more research. However, getting enough sleep can help your muscles recover from strenuous workouts and give you more energy to take on exercise throughout the day.

“Sleep is the very foundation of our existence,” Scholl says. “It regulates everything from food cravings to our hormones, mental and emotional processes, and optimal physical performance while exercising.”

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Getting enough exercise and sleep is crucial to your physical and mental health. Aim to do at least two strength training workouts a week and get at least 150 minutes of moderate cardio exercise, according to the Physical Activity Guidelines for Americans. Although 150 minutes may sound like a lot, you can get in your active minutes by setting daily step goals, walking more, or following a running training program.

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FAQs

How are exercise and sleep linked?
Regular exercise can help you sleep longer and have better quality sleep. Exercise releases endorphins, which help you “feel good” and relax, promoting sleep.
Is it OK to workout and go to sleep?
Working out in the evenings is fine, but try to do high-intensity workouts at least three hours before bedtime. You can exercise up to an hour before bedtime for lighter workouts like yoga or walking.
What exercises help you sleep better?
Aerobic exercise and strength training can help you sleep better. Whether you walk, run, cycle, or lift weights, you will enjoy better sleep when you exercise regularly.

When you’re setting your workout schedule, keep in mind that your individual body and circadian rhythms can also affect your sleep. If you’re concerned about exercise and sleep, experiment with different workout times to find the schedule that helps you sleep best. Staying active is one of the best things you can do to improve your sleep, reduce your risk of chronic diseases, and enjoy a better quality of life.

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach and writer based in New York City. Marnie enjoys helping people get and stay active to improve their quality of life. She is a dog lover owned by a bossy Akita.

Exercise and Sleep: Guide to Staying Active + Sleeping Better