Exercise for sleep - Part 3
We learned before about how much exercise helps with sleep, and the biological mechanisms that make exercise such a great sleep aid. Now let’s put this into practice — what type(s) of exercise, when, and how much exercise is best for sleep?
Types of exercise in research studies on sleep.
Numerous research studies have examined the effect of exercise on sleep, including each of the main three broad categories of exercise: aerobic exercise, resistance training, and mind-body.
Aerobic exercise is a physical activity (usually repetitive) that raises heart rate and oxygen consumption: walking, running, cycling, swimming, dancing, "aerobics,” all the “cardio” machines. Aerobic exercise is categorized by intensity (light, moderate, vigorous) based on how hard it is. Moderate aerobic exercise is approximately one you can talk during, but not sing.
Resistance or strength training is any activity where muscles contract against a force. This may be against body weight (e.g. pushups, TRX), weights, resistance bands or springs (e.g. pilates), isometrics (holding a posture, e.g. planks), or plyometrics (explosive movements, e.g. box jumps).
Mind-body modalities combine mental focus with physical movement, often with controlled breathing to link the two. Mind-body activities come in many different flavors, with variable emphases on movement (e.g. Tai Chi), flexibility (e.g. Yoga, stretching), balance and posture (e.g. Yoga, Tai Chi), strength (e.g. pilates), controlled breathing (e.g. Qi gong), mindfulness, and mental focus.
Of course, people often combine the different exercises, and there are intentionally overlapping modalities, such as circuit training, high-intensity interval training (HIIT), or pilates. Many research studies also combine different exercise modalities, so there are a lot of data regardless of the exercise type.
The good news is that all three types of exercise have been tested in research studies and help with sleep, especially sleep quality.
What’s the best exercise for sleep?
Again, all types of exercise have been shown to help with sleep, and there aren’t many studies that have compared different exercise modalities head-to-head. The best data come from meta-analyses that methodically pool together different clinical trials.
Aerobic vs resistance training for sleep:
A meta-analysis of adults with sleep disorders (age 18+, but mostly middle and older age, including 1214 people) found that (Wang 2025)
moderate-intensity aerobic exercise was the most effective at improving sleep quality measures (sleep efficiency and wake time after sleep onset).
Peak benefit was seen with 8-12 weeks of 3 weekly sessions of 45-60 minutes.
Exercising 4 or more times per week was associated with improved slow wave sleep.
In a large meta-analysis of older (age 60+) people with insomnia (Bahalayothin 2025)
Both aerobic and resistance training, and a combination, improved sleep quality.
Low-to-moderate intensity exercise had the strongest benefit on sleep
Resistance training improved sleep quality more than aerobic or combination exercise. (-5.75 points on the PSQI, vs -3.21 or -4.28)
Short term: One of the rare clinical trials on this topic that used polysomnograms compared a single session of moderate and high intensity aerobic and resistance exercise, in people with chronic insomnia. They found that moderate aerobic exercise (50 minutes) improved sleep quality (sleep efficiency) and duration (total sleep time), in addition to pre-sleep anxiety. (Passos 2010)
Mind-body modalities vs aerobic exercise for sleep:
A large meta-analysis combined 22 studies (1806 adults) of different mind-body modalities such as yoga, tai-chi, and pilates, with studies of physical exercise which were mostly aerobic. They found that mind-body modalities and aerobic exercise modalities were equally effective. (Xie 2021)
Combination exercise regimens
Another reason we can’t parse out the “best” exercise is that some of the highest-quality clinical trials of exercise on sleep used combination exercise.
For example, another of the rare studies that used polysomnograms tested the effect of a year-long exercise program on sleep, in middle-older age adults with sleep problems. The exercise program consisted of two 60-minute classes per week of moderate-intensity aerobic exercise (30-40min) and stretching, strengthening, and balance exercises, plus three times per week of aerobic exercise at home for 30 minutes x 3 times per week, for a total of 5 exercise sessions per week. (King 2008)
Another study, the MEDEX study (Lenze 2022), was designed to look at whether mindfulness-based stress reduction (MBSR), exercise, or a combination would improve cognitive function in older adults. They also measured sleep objectively with actigraphs, and found that in the exercise group, there was 10 additional minutes of sleep time per night by the end of the study. The exercise program was 1.5-hour classes twice weekly, consisting of aerobic exercise, resistance training, and functional exercises; plus home exercise for a goal of at least 300 minutes per week.
TLDR: Aerobic, resistance, and mind-body exercise all improve sleep approximately the same amount. Overall, moderate-intensity aerobic exercise may have the strongest effect, however in older individuals with insomnia, resistance training had a stronger effect. High-quality data support using a combination of exercise modalities.
How much do I have to exercise to help with sleep?
While a single exercise session improves sleep (Passos 2010), ideally we want to improve our sleep over the long-term. Recently, a large meta-analysis (62 studies with 5005 adults) addressed the optimal dose of exercise to improve sleep. (Xiong 2025). They found that
The optimal dose of exercise for sleep is 990 MET*min/week. (Of note, 990 MET*min/week is right in line with World Health Organization (WHO) recommendations for exercise, which come to 600-1200 MET*min/week. )
Combination of aerobic exercise and resistance training was the most effective
Different activities have different MET values depending on how vigorous they are. Brisk walking is around 4 METs, as is resistance training. Movement-based mind-body exercise like tai-chi and yoga are around 3 MET. Jogging (moderate intensity aerobic) is around 8 MET.
You then multiply by the minutes of each activity to get the MET*min:
Brisk walking (4 MET) for 40 minutes = 160 MET*min
Jogging (8 MET) for 30 minutes = 240 MET*min
Resistance training (4 MET) for 30 minutes = 120 MET*min
Mind-body (3 MET) for 60 minutes = 180 MET*min
You need to add up enough sessions to get to 990 MET*min over the week. Scroll to the last section “Putting it all together”; we’ll do the math for some sample exercise plans.
What’s the best time to exercise for sleep?
The textbook advice is that vigorous exercise too close to bedtime might rev people up, increase sympathetic tone, etc and should be avoided.
Recently, a study was published that got some press because they reported that people who exercised late had worse sleep (Leota 2025). This study reported on sleep metrics from 14,689 people who 1) wore a specific sleep/activity tracker and 2) exercised aerobically at least once per week. (This is a highly select population.)
They found that people had worse sleep if they did “high” intensity or “maximal” intensity exercise within 4 hours before to 2 hours after their usual bedtime. If you look at their definitions of intensity though, “high” intensity was like a 10-mile run or 90 minutes in Zone 4, and “maximal” intensity was like a half-marathon or 120 minutes in Zone 4. Who is running half-marathons at or after their usual bedtime?! Is it possible they are not following their usual daily routines and that is why they slept worse?
The takeaway from this study for the vast majority of humans is that light and moderate aerobic exercise does not negatively affect sleep if it ends a couple hours before bedtime.
Also, there is a lack of data on the timing of resistance training and mind-body exercise and how they affect sleep. Many people do stretching or yoga right at bedtime, and it simply does not make sense that it would worsen sleep.
Since we don’t have data… In my experience as a sleep doctor, over the years, the number of patients and people in my life who have told me they have trouble sleeping because they exercise too late is… drumroll…
ZERO.
And in my experience as a human being, it is all-too easy to make reasons/excuses not to exercise! It seems it’s never too early in the day to say “Oh it’s too late, I don’t want to ruin my sleep.”
Personally, and I know it’s the same for many busy working adults, I can’t exercise regularly, unless I exercise at night.
So in my humble opinion: Maybe the super-intense workouts and triathlons should happen earlier in the day. But light-moderate exercise to help with sleep? You should do that any time.
Putting it together: exercise plan for improving sleep.
Combining all the information we have through clinical trials, the optimal exercise plan for sleep is: 990 MET*min/week, a combination of moderate aerobic, resistance, and mind-body modalities, and 3+ sessions per week.
Let’s do the math for some sample exercise plans:
Sample exercise plan with moderate aerobic exercise like jogging, elliptical, cycling, or swimming:
Each week, exercise on 6 days including
2 x 30-minute sessions of moderate aerobic exercise —> 2 x 240 MET*min = 480 MET*min
3 x 30-minute sessions of resistance training —> 3 x 120 MET*min = 360 MET*min
1 x 50-minute yoga or tai-chi —> 1 x 180 MET*min = 150 MET*min
1 rest day
= 990 MET*min over a week
Sample exercise plan that is low-impact, no equipment needed:
Every day:
20 minutes brisk walk —> 7 x 90 MET*min = 560 MET*min
10 minutes bodyweight exercises —> 7 x 40 MET*min = 280 MET*min
3 x 1-minute rounds of squats, pushups (wall or chair is fine), lunges
1 minute plank
5-10 minutes yoga/stretch (can do as part of bedtime routine) —> 7 x 21 MET*min = 150 MET*min
= 990 MET*min over a week
The best exercise plan is the one you can do consistently. If you already exercise regularly and you’re happy with it… check that you’re getting enough MET*min per week, but otherwise, great, you don’t have to change!
If you currently do zero exercise, you are not alone. In fact, you will benefit the most in terms of your sleep if you start exercising! (Buman 2011)
Going from zero to a little bit is the hardest part: creating the habit. If you are in the no-exercise group right now, decide for yourself the bare minimum and keep track. Choose something that you can do, every day, no excuses, like 10 squats or wall-pushups while you wait for your coffee to brew. Once you get going, you’re much more likely to ride momentum and do more! Some exercise is better than no exercise.
Remember, exercise helps you sleep that same night, and you will continue to reap benefits in the short and long term. If only I could put exercise in a pill and sell it as a sleep potion! For now, take advantage of the incredible sleep boost that only exercise can give you!
References
Bahalayothin P, Nagaviroj K, Anothaisintawee T. Impact of different types of physical exercise on sleep quality in older population with insomnia: a systematic review and network meta-analysis of randomised controlled trials. Fam Med Community Health. 2025;13(1):e003056. Fulltext.
Buman MP, Hekler EB, Bliwise DL, King AC. Moderators and mediators of exercise-induced objective sleep improvements in midlife and older adults with sleep complaints. Health Psychol. 2011;30(5):579-87. Fulltext.
King AC, Pruitt LA, Woo S, Castro CM, Ahn DK, Vitiello MV, Woodward SH, Bliwise DL. Effects of moderate-intensity exercise on polysomnographic and subjective sleep quality in older adults with mild to moderate sleep complaints. J Gerontol A Biol Sci Med Sci. 2008;63(9):997-1004. Fulltext.
Lenze EJ, Voegtle M, Miller JP, et al. Effects of Mindfulness Training and Exercise on Cognitive Function in Older Adults: A Randomized Clinical Trial. JAMA. 2022;328(22):2218–2229. doi:10.1001/jama.2022.21680
Leota, J., Presby, D.M., Le, F. et al. Dose-response relationship between evening exercise and sleep. Nat Commun 16, 3297 (2025). Fulltext.
Passos GS, Poyares D, Santana MG, Garbuio SA, Tufik S, Mello MT. Effect of acute physical exercise on patients with chronic primary insomnia. J Clin Sleep Med. 2010 15;6(3):270-5. Fulltext
Wang P, Chen Y, Zhang A, Xie C, Wang K. Comparative efficacy of exercise modalities on sleep architecture in adults with sleep disorders: a systematic review and network meta-analysis of randomized controlled trials. Sleep Med. 2025;134:106680. Pubmed.
Xie Y, Liu S, Chen XJ, Yu HH, Yang Y, Wang W. Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Psychiatry. 2021;12:664499. Fulltext.
Xiong Z, Yuan Y, Qiu B, Yang Y, Bai Y, Wang J, Wang T, Liu H, ShangGuan Y, Jiang S, Wang F, Ding W, Wang Z, Li Y, Zhang L. Optimal exercise type and dose to improve sleep quality in older adults: a systematic review and network meta-analysis. BMC Geriatr. 2025 Nov 28;25(1):1031. doi: 10.1186/s12877-025-06607-z. PMID: 41316008; PMCID: PMC12715968. Fulltext.
