ANCSLEEP BLOG

Sleep often changes as we get older. Many older adults notice they fall asleep earlier, wake up more frequently during the night, or rise before dawn feeling less rested than they once did. While these changes are common, they are not inevitable—and one of the most effective, evidence-backed ways to protect sleep in older age is staying physically active.

Regular movement supports sleep through multiple biological, psychological, and social pathways, making it a powerful and often underutilized tool for improving sleep quality later in life.

Across the globe, people approach the end of the day in beautifully diverse ways. While the goal is often the same—rest, reflection, and rejuvenation—the rituals that lead to sleep are shaped by culture, tradition, environment, and values. From herbal teas to storytelling, spiritual practices to family bonding, nighttime routines around the world reveal how deeply connected our sleep habits are to who we are.

Let’s take a journey across continents and peek into some of the unique and soothing nighttime rituals practiced around the world.

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.