If counting sheep and midnight tossing feel like part of your nightly routine, you’re not alone. Millions struggle with insomnia or poor sleep quality. But new research suggests there may be a simpler solution than sleep aids: the right kind of exercise.

A large review of 22 clinical trials involving 1,348 participants, published in BMJ Evidence-Based Medicine, has highlighted how different types of physical activity affect sleep. Conducted by researchers in China, the study looked at 13 interventions, including seven forms of exercise—yoga, tai chi, walking or jogging, combined aerobic and strength training, strength training alone, aerobic exercise combined with therapy, and various cardio routines. The results are striking: yoga was found to boost total sleep time by almost two hours and significantly reduce nighttime wakefulness.

So how exactly does exercise support better sleep? The answer lies in the way it affects our brains, hormones, and emotional well-being.

What Happens in the Brain

Exercise promotes slow-wave sleep—commonly known as deep sleep—according to Dr. Greg Elder of Northumbria University. This stage of sleep is restorative, helping the body repair and consolidate memories. Physical activity also extends total sleep duration, ensuring you spend more time actually resting.

Hormonal Help

Regular movement helps regulate melatonin, the hormone that governs the sleep-wake cycle. It also lowers cortisol, the body’s primary stress hormone. “By stabilizing these hormones, exercise not only helps you fall asleep faster but also stay asleep longer,” explains Elder.

Boosting Mood, Easing Anxiety

Mental health and sleep are deeply connected. Exercise, especially when done outdoors in daylight, improves mood and reduces anxiety—key barriers to restful sleep. As Dr. Elder notes, “Exposing yourself to sunlight through morning runs or bike rides helps sync your body clock and reduces the risk of sleepless nights.”

Four Sleep-Enhancing Exercises to Try

1. Aerobic Workouts
Running, cycling, swimming, or any cardio that gets your heart pumping can lower blood pressure and reduce stress—two common sleep disruptors. According to Dr. Hana Patel, sleep expert at Time4Sleep, “Cardio clears the mind and calms the nervous system.”

Pro tip: Avoid doing it too close to bedtime. Luke Cousins of Nuffield Health advises finishing workouts at least 2 hours before sleep to allow adrenaline levels to drop.

2. Strength Training
Lifting weights or using resistance bands can improve sleep, especially when combined with cardio. But it’s not about heavy lifting—start with manageable routines and build up slowly. “Gradual resistance helps the body fatigue in a healthy way, making sleep come more naturally,” says Dr. Patel.

3. Yoga
With its focus on controlled breathing and mindfulness, yoga is one of the most powerful tools for better sleep. It calms the mind, stretches tense muscles, and signals the nervous system that it’s time to wind down. Deep breathing exercises, often practiced in evening yoga routines, have been shown to enhance sleep quality by calming the body’s stress response.

4. Walking
Don’t underestimate a simple walk. Whether it’s after dinner or during the day, walking outdoors can significantly reduce cortisol levels and elevate your mood. “A brisk walk can be just as effective as more intense workouts,” says Samuel Quinn, a personal trainer at Nuffield Health. “Plus, it encourages screen-free time, which is another sleep-friendly habit.”

When You Exercise Matters

The time you work out is almost as important as the type of exercise you choose. Cardio or high-intensity activities too close to bedtime may keep you wired. Experts suggest aiming for late afternoon workouts—ideally 4–6 hours before you plan to sleep.

Moving Toward Better Nights

While no single solution fits everyone, this growing body of research makes one thing clear: physical activity isn’t just good for your heart and muscles—it’s a critical ally in your quest for better sleep. Whether it’s yoga before bed, a morning jog, or resistance bands in your living room, building movement into your daily routine may help turn those restless nights into restful ones.