In general, aiming for the federal government guidelines is a worthwhile goal if you desire to reap most of the health advantages of exercise, including higher sleep, Dr. Kline says. But don’t stress if that seems like so much: It’s likely that smaller amounts help, too. More research is required—a few of which is already underway—on whether simply being sedentary improves sleep, in addition to whether shorter or less frequent workouts can still have a positive effect.
It’s also a case of where more doesn’t equal higher, either. It’s clear that there’s also some extent of diminishing returns, Dr. Kline says. Disturbed sleep is one symptom of overtraining, so should you’re pushing your body too hard or ramping up your activity level too quickly, it may backfire in terms of rest and recovery.
As for what forms of workouts are best, the reply might just be: whichever you want! While most of the studies have focused on aerobic activities like walking and cycling, a 2018 review that checked out 13 studies featuring resistance training also found advantages of that for sleep quality. And mind-body types of movement like yoga, qigongand Tai chi also show promise.
When you do them probably matters, too. As SELF reported previously, the research on whether exercising at night can mess with sleep isn’t definitive, but there’s some evidence that intense workouts that end lower than an hour before bed can indeed keep you up longer, perhaps by keeping your heart rate elevated or not allowing you to chill down quickly enough. So if late workouts are your only (or preferred) option and you will have trouble sleeping afterward, it is advisable to try taking the intensity down a notch.
Also, make note of other aspects around your workout which may make a difference—for instance, light, which strongly influences circadian rhythms. Exercising in a well-lit gym at night could disrupt sleep, Dr. Benjamin says. Meanwhile, getting outdoors for a morning workout could make you drowsier at night, since exposure to sunlight very first thing can keep your body clock higher aligned.
And then there are the precise nuances that apply to your personal body and lifestyle. “It will be trial and error for everybody to work out how the timing and intensity of exercise affect their sleep,” she says. “Some gentle movements near bedtime could also be helpful, for instance, if someone has a good back. They may find that a mild stretching or yoga routine helps them to sleep longer before their back bothers them when sleeping.” On the opposite hand, should you attend a night running group, go for just a few hard miles, and stay out afterward for a beer, the mixture of intensity, evening light, and alcohol might make it harder to fall or stay asleep whenever you get home.
Consider exercise one method to try to unravel your sleep issues.
When Dr. Benjamin helps a patient unravel sleep problems and how one can relieve them, workouts are one factor she considers. “I ask what sort of exercise they enjoy and the way they fit it into their day,” she says. Depending on what they’re currently doing and what they’re battling, she helps them fine-tune their routine—perhaps adding in movement in the event that they’re not energetic now, or shifting the timing in the event that they are.
