Move to Snooze: How Different Types of Exercise Impact Your Sleep

We all know exercise is good for our heart, muscles, and mood—but did you know that the way you move your body can dramatically affect how you sleep at night?

From yoga to running to resistance training, different types of exercise influence sleep in unique ways. Some help you fall asleep faster, some improve sleep quality, and others boost the amount of time you spend in deep, restorative sleep. But timing, intensity, and even your personal sleep challenges can determine which workout works best for your rest.

Here’s a breakdown of how different types of exercise impact sleep—and how to use movement to support a better night’s rest.

Aerobic Exercise (Cardio): The All-Around Sleep Booster

Examples: Running, brisk walking, swimming, cycling, dancing

Impact on sleep:

• Helps you fall asleep faster

• Improves sleep efficiency (less time awake in bed)

• Increases slow-wave (deep) sleep, which is essential for physical recovery

• Reduces symptoms of insomnia and sleep apnea

Cardio workouts get your heart pumping and raise your body temperature—two things that trigger the body to cool down afterward, which mimics the natural temperature drop that signals bedtime. Moderate-intensity cardio, in particular, is a powerful tool for resetting your internal clock.

Best time to do it: Morning or late afternoon. If done too close to bedtime, it may be too stimulating for some people.

Strength Training: Builds Muscles and Better Sleep

Examples: Weightlifting, bodyweight exercises, resistance bands

Impact on sleep:

• May improve overall sleep quality

• Reduces anxiety and depressive symptoms, leading to more restful nights

• Can lead to longer sleep duration

• Encourages deeper stages of non-REM sleep

Some research suggests that resistance training may have equal—or even better—benefits for sleep than cardio. Building muscle also supports metabolism and hormone balance, which can indirectly improve sleep regulation.

Best time to do it: Morning or early evening. Heavy lifting right before bed can be too activating for some people.

Yoga: The Mind-Body Sleep Soother

Examples: Hatha, restorative, yin, or gentle flow yoga

Impact on sleep:

• Reduces stress and anxiety, two major sleep disruptors

• Lowers heart rate and blood pressure

• Activates the parasympathetic nervous system, which prepares your body for rest

• Improves sleep onset (how quickly you fall asleep)

Yoga isn’t just stretching—it’s nervous system training. Slow, mindful movement paired with deep breathing helps calm racing thoughts and relax tense muscles. It's especially beneficial for people with insomnia or chronic stress.

Best time to do it: Evening or bedtime. Gentle yoga can become part of a calming nighttime routine.

High-Intensity Interval Training (HIIT): Energizing and Restorative

Examples: Bootcamp-style workouts, sprint intervals, circuit training

Impact on sleep:

• Increases deep sleep after a physically demanding workout

• May help reduce sleep latency (time it takes to fall asleep)

• Can boost growth hormone production, which supports nighttime recovery

While HIIT can be great for improving sleep, its intensity can backfire if done too late in the day. It stimulates adrenaline and raises cortisol levels temporarily, which might delay sleep for sensitive individuals.

Best time to do it: Early morning or early afternoon. Avoid late-night HIIT unless your body handles it well.

Stretching and Mobility Work: Subtle But Effective 

Examples: Static stretching, foam rolling, dynamic warm-ups

Impact on sleep:

• Relieves muscle tension

• Reduces physical discomfort that may interfere with sleep

• Improves relaxation response

Though not a workout in the traditional sense, gentle stretching before bed can release tension stored in the body and help you transition from high-alert mode to rest-and-digest. It’s especially helpful for people who sit a lot or wake up with stiffness.

Best time to do it: Right before bed as part of a wind-down routine.

Exercise Timing and Sleep: What Matters Most

While all exercise can support better sleep, timing matters:

• Morning workouts can help set your circadian rhythm and improve nighttime sleep.

• Afternoon exercise helps relieve daytime stress and supports deeper sleep stages.

• Evening exercise is fine for most people—but if you find it energizing, finish at least 1–2 hours before bed.

Conclusion