March 28, 2025

How Exercise Can Cure Insomnia and More

11 minutes

Story at-a-glance

Regular exercise significantly improves sleep quality and duration, with studies showing that even 30 minutes of daily activity increases sleep time by approximately 15 minutes for those with insomnia
Exercise enhances sleep through multiple mechanisms including boosting melatonin production, reducing stress levels and regulating body temperature, making it a comprehensive natural solution to improve sleep
Exercise timing matters, as nighttime workouts sometimes delay sleep onset, while midday to afternoon exercise is associated with lower mortality rates and improved cardiovascular health
Exercise acts as a "zeitgeber" — an environmental cue that helps regulate your body's internal clock, playing a key role in coordinating sleep-wake cycles and various biological processes
For optimal sleep, combine regular exercise with good sleep hygiene, including maintaining a dark bedroom, getting morning sunlight exposure and avoiding blue light before bedtime

...more

By Dr. Mercola

4.7

14201,420 ratings

March 28, 2025

11 minutes

Story at-a-glance

Regular exercise significantly improves sleep quality and duration, with studies showing that even 30 minutes of daily activity increases sleep time by approximately 15 minutes for those with insomnia
Exercise enhances sleep through multiple mechanisms including boosting melatonin production, reducing stress levels and regulating body temperature, making it a comprehensive natural solution to improve sleep
Exercise timing matters, as nighttime workouts sometimes delay sleep onset, while midday to afternoon exercise is associated with lower mortality rates and improved cardiovascular health
Exercise acts as a "zeitgeber" — an environmental cue that helps regulate your body's internal clock, playing a key role in coordinating sleep-wake cycles and various biological processes
For optimal sleep, combine regular exercise with good sleep hygiene, including maintaining a dark bedroom, getting morning sunlight exposure and avoiding blue light before bedtime

...more