How Does Exercise Help You Sleep?

How Does Exercise Help You Sleep?

Posted by ZOZOFIT TEAM on

ZOZOFIT knows that few things are more frustrating than suffering from a lack of sleep. If you struggle with this, you understand the impact it can have on your daily life. While a sleeping pill may seem like an easy remedy, exercise is a natural and much healthier option. How does exercise help you sleep better and how can it benefit you? 

How Does Exercise Help You Sleep? 6 Reasons To Consider

Although exercise may be the last thing on your mind when you're tired, it's an effective remedy that can help you. Here are six ways that exercise improves the quality of your sleep.

1. Releases Endorphins

When you exercise, your body releases chemicals called endorphins that are good for your health. Often referred to as the "feel-good" hormones, they improve your mood and help your body to relax. This makes it easier for you to fall asleep and rest throughout the night. Endorphins also act as a sedative in your body and help to relieve you of pain.

2. Relieves Stress 

Stress you encounter throughout the day can spill over into the night and disrupt your sleep. Exercise can prevent this by giving you a way to release tension and take your mind off of things that are bothering you. This is because the physical movements required during a workout help your body to relax and relieve stress.

3. Regulates Circadian Rhythm

Your body has an internal clock called the circadian rhythm. It's your body's sleep-wake cycle that tells it when to wake up and go to sleep. How does exercise help you sleep and manage your biorhythms? By exercising at certain times of the day, you can adjust this biological clock and shift the times that your body naturally wakes up and goes to sleep.

4. Reduces Anxiety and Depression

Poor mental health can also prevent you from enjoying a restful sleep. Thankfully, exercise has been shown to be effective at reducing anxiety and depression, which improves the quality of your sleep. If either of these conditions affects you, consider adding a regular fitness routine to your schedule.

5. Shortens Sleep Latency

The amount of time it takes you to fall asleep is known as sleep latency. If you tend to toss and turn a lot before dozing off, exercise can help. Frequent workouts help your body to relax so you can wind down faster and shorten your sleep latency.

6. Increases Sleep Duration

As you've been reading this, you may have asked yourself, "How does exercise help you sleep for a longer time?" Exercise increases your sleep duration, meaning you sleep longer and feel more rested after waking up. Sleeping for the right number of hours can also help you to heal faster, think more clearly and improve your mood.

What Types of Exercises Are Best?

There are numerous types of exercises with sleep benefits that vary. To get the most out of your workout, it's important to choose the type or combination of exercises that work best for you. Here are a few of the most effective ones.

Breathing Exercises 

How does exercise help you sleep better after doing a deep breathing routine? Practicing controlled breathing provides you with a simple way to calm your nerves and relax your body at the end of a long day. In addition to breathing during your workouts, you can use breathing exercises to effectively and easily prepare yourself for bed.

Stretching Exercises 

Relieve tension and increase blood flow by doing a few stretches before laying down. These types of exercises help increase your rapid eye movement sleep, which is when your brain stores and organizes your memories.

Aerobic Exercises 

When you suffer from insomnia or sleep apnea, it's hard to get a good night's sleep. Aerobic exercise such as walking, swimming or dancing may help alleviate symptoms so that you can sleep. It also helps you to sleep deeper and rest better.

Strength Training 

In addition to building muscle and improving sleep, strength training exercises can help lower symptoms of anxiety and depression. Also known as resistance training, workouts in this category include weight lifting, pull-ups and sit-ups.


How does exercise help you sleep better when it comes to yoga? Almost anyone can perform yoga and reap the benefits for sleep. This workout is less strenuous on the body than other routines, which makes it the perfect low-impact exercise for all ages. While it's great for anyone, yoga is especially beneficial to seniors and women with type 2 diabetes.

Woman sleeping in her bed
If you're having trouble sleeping, creating a regular exercise routine can help you enjoy a more restful experience when it is time for bed.

What Is the Best Time To Work Out?

Some people believe that early morning workouts are the best, while others prefer to work out before bed. The truth is, the best time to exercise depends on you. Some people can work out before bed with no problem. For others, a nighttime routine would make it hard for them to fall asleep.

To find out what's best for you, try working out at a particular time and see how your body responds. If it doesn't improve your sleep or is inconvenient for you, switch it to a different part of the day and see what happens.

Why Should You Consult Your Physician? 

Your physician is the best person to answer the question of how does exercise help you sleep. It's always best to consult a doctor before working out for the first time or starting a new routine. This is especially important if you have a sleeping disorder or a pre-existing medical condition. Let your physician know the types of exercise you plan to do and why you chose them, so they can evaluate your medical situation and advise you on what to do.

How Does Exercise Help You Sleep Better: The Bottom Line 

Quality sleep is important for your health and well-being. Without it, you'll find it hard to function in everyday life. Now that you know how exercise helps you sleep better, you can apply this information to your situation and get more rest. For additional resources to help you maintain a healthy lifestyle, check out the ZOZOSUIT and the ZOZOFIT app today.

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