Struggling with restless nights or waking up feeling groggy? As a naturopathic doctor focusing on hormone health and fatigue, I’ve seen firsthand how movement can be one of the most effective (and often overlooked) tools for improving sleep.
Before turning to sleep aids, take a closer look at your daily movement. Exercise plays a powerful role in regulating your sleep cycle, improving sleep quality, and helping you wake up refreshed. But not all exercise is created equal—timing, intensity, and type of movement all matter.
Let’s explore how exercise helps you sleep better, what key sleep factors it improves, and how to optimize your movement routine for deep, restorative rest.
Why Exercise Helps You Sleep
Regular movement supports better sleep by:
• Regulating circadian rhythms, helping your body stay in sync with its natural sleep-wake cycle
• Reducing stress and anxiety by lowering cortisol and increasing endorphins
• Boosting melatonin production for easier sleep onset
• Burning excess energy to prevent feeling wired at night
How Exercise Improves Sleep Quality
• Deep Sleep (Slow-Wave Sleep): Strength training and moderate aerobic exercise increase time spent in deep sleep, aiding recovery and energy levels.
• REM Sleep (Dreaming Stage): Cardio workouts like jogging or cycling can improve REM duration, enhancing focus and emotional balance.
• Heart Rate Variability (HRV): Yoga and walking activate the parasympathetic nervous system, promoting relaxation and better sleep.
Best Timing for Exercise
• Morning: Boosts cortisol naturally, aligns circadian rhythm, and improves alertness.
• Afternoon: Helps reduce stress and supports an easier transition into sleep.
• Evening: Gentle activities like yoga can aid relaxation, but intense workouts too close to bedtime can disrupt sleep. Aim to finish high-intensity exercise at least two to three hours before bed.
Avoid Overtraining for Better Sleep
Excessive exercise can raise cortisol, suppress melatonin, and cause nighttime restlessness. If sleep is suffering, consider adding more rest days, gentle movement, and relaxation-focused activities like yoga or breathwork.
Best Types of Exercise for Sleep
• Strength training (2-3x per week) for deep sleep and hormone balance
• Moderate cardio (walking, cycling, swimming) for circadian rhythm support
• Yoga and stretching to activate the relaxation response
• Outdoor movement for natural light exposure, reinforcing melatonin production
Final Thoughts: Move Smarter for Better Sleep
Exercise is a powerful tool for improving sleep, but timing, intensity, and recovery all play a role. Aim for a balanced movement routine that supports your energy levels during the day while allowing for deep, restorative sleep at night.
If you’re struggling with poor sleep, stress, or fatigue, movement is just one piece of the puzzle. Let’s work together to optimize your hormones, stress response, and lifestyle for the best sleep possible. Book a discovery call to get started!
Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements).
