Which Type of Exercise Improves Sleep the Most?

With millions of people worldwide struggling with poor sleep, understanding how different types of physical activity affect rest could offer a valuable, non-pharmacological approach to better sleep quality. We’ve long known that exercise improves sleep, but does the type of exercise matter? A new major study has revealed some fascinating insights into which forms of exercise are most effective for improving sleep—especially in older adults suffering from insomnia.

Let’s explore what the research found and what it means for those looking to improve their sleep through exercise.

The Link Between Exercise and Sleep

The relationship between exercise and sleep has been widely studied. Regular physical activity has been shown to:
✅ Reduce the time it takes to fall asleep
✅ Improve sleep efficiency (the percentage of time spent actually sleeping while in bed)
✅ Increase total sleep time
✅ Reduce symptoms of insomnia
✅ Improve deep sleep (slow-wave sleep)

These benefits stem from multiple mechanisms, including the regulation of body temperature, the release of endorphins, and reduced stress levels. However, not all types of exercise impact sleep in the same way, and until now, there has been little clarity on which type works best.

How Different Exercises Impact Sleep in Older Adults

A recent study published in Family Medicine and Community Health aimed to answer this very question. Researchers conducted a systematic review and network meta-analysis of 25 randomised controlled trials (RCTs), involving 2,170 participants.

Their goal? To determine which type of exercise was most effective in improving sleep quality in older adults with insomnia, measured by the Pittsburgh Sleep Quality Index (PSQI)—a widely used tool for assessing sleep patterns and disturbances.

The study examined five different exercise categories:

🏃🏼‍♀️ Aerobic exercise (e.g., walking, jogging, cycling)
💪🏼 Strength training (resistance exercises to build muscle)
⚖ Balance exercises (such as tai chi or coordination drills)
🧘🏼‍♀️ Flexibility exercises (such as stretching or yoga)
👟 Combination exercises (a mix of two or more categories)

Strength Training Was the Most Effective for Sleep

The study found that strength training had the greatest impact on sleep quality, significantly reducing PSQI scores compared to other forms of exercise. The ranking of effectiveness was as follows:

1️⃣ Strength training (resistance exercises) - most effective
2️⃣ Sleep education (learning about sleep hygiene)
3️⃣ Aerobic exercise (e.g., walking, jogging, cycling)
4️⃣ Combination exercise (mixing different types)

These results suggest that building muscle and engaging in resistance-based workouts may be one of the most powerful ways to enhance sleep quality in older adults suffering from insomnia.

Why Might Strength Training Be the Best for Sleep?

While the exact reasons behind strength training’s superior effect on sleep are still being explored, several mechanisms may explain its impact:

🟢 Hormonal Regulation: Strength training stimulates the release of growth hormone, which is closely linked to deep sleep (slow-wave sleep). This could contribute to improved sleep quality.
🟢 Temperature Regulation: Unlike high-intensity aerobic workouts, strength training may not elevate core body temperature as much, making it easier for the body to cool down and transition into sleep.
🟢 Reduction in Stress Hormones: Strength training has been shown to reduce cortisol (the stress hormone) over time, leading to lower stress levels, which can improve sleep.
🟢 Muscle Recovery and Fatigue: Resistance training can induce muscular fatigue, which may make it easier to fall asleep and stay asleep.

Aerobic Exercise Improves Sleep—But Timing and Duration Matter

The study also found that aerobic exercise significantly improved sleep, particularly when performed for at least 100 minutes per week over 10+ weeks.

Interestingly, the effectiveness of aerobic exercise on sleep appears to depend on timing and duration:
🔹 Exercising for at least 100 minutes per week produced the best sleep improvements.
🔹 Consistently following an aerobic exercise routine for over 10 weeks led to significant reductions in sleep disturbances.
🔹 Late-day aerobic workouts may interfere with sleep for some individuals due to their effect on body temperature and alertness.

This aligns with previous research, which suggests that long-term exercise programs (lasting 12 weeks or more) provide the best sleep benefits.

How Long Should You Exercise for Better Sleep?

A key takeaway from this study is that consistency matters when it comes to exercise and sleep benefits.

📌 100 minutes per week of exercise was the threshold for significant sleep improvements.
📌 10 weeks or longer of sustained exercise was needed to see the best results.
📌 Exercise programs ranging from 12 weeks to 6 months tend to be the most effective for long-term sleep improvements.

This suggests that short-term changes in exercise habits might not have an immediate impact, but a consistent routine over time can make a big difference.

Do Mind-Body Exercises Like Yoga or Tai Chi Help to Improve Sleep?

While this particular study didn’t focus on mind-body exercises, other research has shown that activities like yoga, tai chi, and meditation can be beneficial for sleep. These practices:
🧘🏼‍♂️ Lower stress and anxiety, which can improve sleep latency (time to fall asleep)
😴 Increase parasympathetic nervous system activation (the “rest and digest” state)
😃 Improve overall mental well-being, which is linked to better sleep

Future research comparing strength training to mind-body exercises could provide even more insights into their effectiveness for improving sleep.

Practical Takeaways: What This Means for You

If you’re looking to improve your sleep, here’s how you can apply these findings:

✅ Prioritise Strength Training: If you struggle with sleep, incorporating resistance exercises (e.g., weightlifting, bodyweight exercises) into your routine may offer the most benefits.

✅ Be Consistent: Aim for at least 100 minutes of exercise per week and stick with it for 10+ weeks to see noticeable improvements in sleep quality.

✅ Consider Exercise Timing: If aerobic exercise keeps you awake at night, try doing it earlier in the day. Strength training, on the other hand, may be beneficial even in the evening.

✅ Mix It Up: While strength training was found to be most effective, aerobic and combination exercises still provide sleep benefits, so finding a mix that works for you is key.

Final Thoughts: Exercise as a Natural Sleep Aid

This study reinforces that exercise is a powerful tool for improving sleep, particularly for older adults with insomnia. While all movement is beneficial, strength training stands out as the most effective exercise for enhancing sleep quality. With growing concerns about sleep disorders and reliance on sleep medications, these findings highlight an accessible, drug-free way to achieve deeper, more restorative sleep.

So if you’re looking to sleep better, it might be time to pick up some weights and start building strength—not just for your muscles, but for your sleep as well.

What’s Your Experience?

Have you noticed changes in your sleep based on different types of exercise? Which routines work best for you?