Want Better Sleep? Try These 4 Workouts

health supplements July 18, 2025

Want Better Sleep? Try These 4 Workouts

Feeling Tired? These Exercises Might Be the Solution for Better Sleep

Introduction:

- Struggling to fall asleep or stay asleep through the night is a common issue affecting millions of people around the world. While medications and therapies are often used to manage insomnia, new research highlights a more natural and accessible solution—exercise. A recent study from China has found that physical activity, especially practices like yoga, Tai Chi, and jogging, can significantly improve sleep quality and duration. 

- This growing body of evidence suggests that incorporating the right kind of movement into your daily routine could be one of the most effective and low-risk ways to enjoy better rest.

- Starting a workout routine when you're already feeling drained might seem counterintuitive—but new research suggests that getting your body moving could be one of the most effective ways to improve your sleep.

- A team of researchers in China reviewed multiple clinical trials and discovered that certain types of physical activity, like yoga and jogging, were linked to longer and more restful sleep. Their findings support the idea that exercise should be considered a first-line option for treating insomnia.

- “The key takeaway here is that we can confidently recommend exercise to people struggling with sleep—because it really does help,” said Zhi-jun Bu, the study's lead author, in an interview with Gizmodo.

- Bu and his colleagues were motivated by the concept of “green prescriptions,” which promote non-medical interventions—like movement and diet—to enhance physical and mental health. Since insomnia is both widespread and highly disruptive, they chose to focus their research there. It’s estimated that more than half of adults in the U.S. have dealt with sleep issues, and about 12% have been formally diagnosed with chronic insomnia, according to the American Academy of Sleep Medicine.

- To explore the impact of exercise on sleep, the team analyzed data from 22 clinical trials involving over 1,300 participants. The studies examined 13 different treatments for insomnia, including cognitive behavioral therapy (CBT), seven types of physical activity, and other lifestyle-related interventions.

- As anticipated, CBT led to substantial improvements in sleep. But several forms of exercise also showed strong results. Tai Chi, yoga, and walking or jogging all helped participants sleep better. Yoga, in particular, added nearly two extra hours of sleep per night compared to the control group, while walking and jogging significantly eased people’s sleep-related complaints. Tai Chi emerged as the most beneficial exercise overall for sleep quality.

Introduction: Struggling to fall asleep or stay asleep through the night is a common issue affecting millions of people around the world. While medications and therapies are often used to manage insomnia, new research highlights a more natural and accessible solution—exercise. A recent study from China has found that physical activity, especially practices like yoga, Tai Chi, and jogging, can significantly improve sleep quality and duration. This growing body of evidence suggests that incorporating the right kind of movement into your daily routine could be one of the most effective and low-risk ways to enjoy better rest. Starting a workout routine when you're already feeling drained might seem counterintuitive—but new research suggests that getting your body moving could be one of the most effective ways to improve your sleep. A team of researchers in China reviewed multiple clinical trials and discovered that certain types of physical activity, like yoga and jogging, were linked to longer and more restful sleep. Their findings support the idea that exercise should be considered a first-line option for treating insomnia. “The key takeaway here is that we can confidently recommend exercise to people struggling with sleep—because it really does help,” said Zhi-jun Bu, the study's lead author, in an interview with Gizmodo. Bu and his colleagues were motivated by the concept of “green prescriptions,” which promote non-medical interventions—like movement and diet—to enhance physical and mental health. Since insomnia is both widespread and highly disruptive, they chose to focus their research there. It’s estimated that more than half of adults in the U.S. have dealt with sleep issues, and about 12% have been formally diagnosed with chronic insomnia, according to the American Academy of Sleep Medicine. To explore the impact of exercise on sleep, the team analyzed data from 22 clinical trials involving over 1,300 participants. The studies examined 13 different treatments for insomnia, including cognitive behavioral therapy (CBT), seven types of physical activity, and other lifestyle-related interventions. As anticipated, CBT led to substantial improvements in sleep. But several forms of exercise also showed strong results. Tai Chi, yoga, and walking or jogging all helped participants sleep better. Yoga, in particular, added nearly two extra hours of sleep per night compared to the control group, while walking and jogging significantly eased people’s sleep-related complaints. Tai Chi emerged as the most beneficial exercise overall for sleep quality. The study was published in BMJ Evidence-Based Medicine. It was conducted while Bu was working at the Center for Evidence-Based Chinese Medicine at Beijing University. He’s now continuing his research at Nanjing University of Chinese Medicine. While promising, the study did have limitations—some of the clinical trials included varied in quality. Still, other research backs up the link between exercise and improved rest. One recent study showed that daily physical activity was tied to deeper, more restorative sleep. Why exactly does exercise help with sleep? The researchers offered a few explanations. Yoga includes deep breathing and meditation, which help calm the nervous system and lower stress. Tai Chi combines movement and mindfulness, which may regulate the body’s internal clock, reduce inflammation, and improve brain function. Aerobic activities like jogging or walking may support better sleep by increasing energy use, encouraging melatonin production, reducing cortisol, and enhancing deep sleep. Some questions remain, though. For example, there’s no clear answer on how much exercise is ideal for treating insomnia. Timing also matters—a study earlier this year found that working out intensely within four hours of bedtime could make it harder to fall asleep. Different types of exercise may benefit different people as well. Those who struggle to get enough sleep might find yoga or Tai Chi more effective, while those battling daytime tiredness could benefit most from aerobic workouts. “Exercise is a low-cost, widely accessible, and low-risk approach to better sleep,” Bu concluded. “That makes it an ideal option to recommend in community health and primary care settings.” Conclusion: This new research reinforces the idea that regular physical activity can play a powerful role in improving sleep, especially for those struggling with insomnia. Whether it’s yoga, Tai Chi, walking, or jogging, incorporating movement into your daily life may offer meaningful relief without the side effects of medication. While more research is needed to determine the ideal type and timing of exercise, the evidence is clear—exercise is a low-cost, accessible, and natural approach to better sleep. For anyone looking to rest easier at night, getting active during the day might be the key.

Improve Your Sleep with These 4 Exercises

- The study was published in BMJ Evidence-Based Medicine. It was conducted while Bu was working at the Center for Evidence-Based Chinese Medicine at Beijing University. He’s now continuing his research at Nanjing University of Chinese Medicine.

- While promising, the study did have limitations—some of the clinical trials included varied in quality. Still, other research backs up the link between exercise and improved rest. One recent study showed that daily physical activity was tied to deeper, more restorative sleep.

- Why exactly does exercise help with sleep? The researchers offered a few explanations. Yoga includes deep breathing and meditation, which help calm the nervous system and lower stress. Tai Chi combines movement and mindfulness, which may regulate the body’s internal clock, reduce inflammation, and improve brain function. Aerobic activities like jogging or walking may support better sleep by increasing energy use, encouraging melatonin production, reducing cortisol, and enhancing deep sleep.

- Some questions remain, though. For example, there’s no clear answer on how much exercise is ideal for treating insomnia. Timing also matters—a study earlier this year found that working out intensely within four hours of bedtime could make it harder to fall asleep. Different types of exercise may benefit different people as well. Those who struggle to get enough sleep might find yoga or Tai Chi more effective, while those battling daytime tiredness could benefit most from aerobic workouts.

- “Exercise is a low-cost, widely accessible, and low-risk approach to better sleep,” Bu concluded. “That makes it an ideal option to recommend in community health and primary care settings.”

Conclusion:

- This new research reinforces the idea that regular physical activity can play a powerful role in improving sleep, especially for those struggling with insomnia. Whether it’s yoga, Tai Chi, walking, or jogging, incorporating movement into your daily life may offer meaningful relief without the side effects of medication. 

- While more research is needed to determine the ideal type and timing of exercise, the evidence is clear—exercise is a low-cost, accessible, and natural approach to better sleep. For anyone looking to rest easier at night, getting active during the day might be the key.

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