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3 Types of Exercise for a Better Night’s Sleep

There is nothing more frustrating than laying down to rest at the end of a long day to only toss and turn for a restless night’s sleep. In addition to leaving you groggy and perturbed, poor sleeping habits have the potential to affect your mental and physical health as a whole. Research shows that exercising at least 30 minutes a day can make a huge difference in the quality of sleep you get each night, and that good sleep is just as important as eating healthy and exercising.

As we take extra precautions to combat the effects of COVID-19, getting better sleep is increasingly important in ensuring your health. Solid sleeping habits have been linked to improved immune system function, with those getting 8 hours of sleep or more being less likely to catch a cold. Additionally, restful sleep decreases inflammation, lowers the risk of heart disease and stroke, and is even linked to lower body weight.

Research shows that exercising at least 30 minutes a day can make a huge difference in the quality of sleep you get each night. Incorporate these exercises into your weekly workout routine for a better, more restful sleeping schedule:

Aerobic Exercise

Getting aerobic exercise, a.k.a cardio, in your workout routine is a great way to battle insomnia. Some research even suggests that getting aerobic exercise during the day can have similar effects to that of sleeping pills. Cardio workouts can range from low to high intensity, and include things like running, swimming, using an elliptical machine, Zumba classes, and anything else that gets your heart rate up. Aerobic exercise has been proven to improve deep sleep. Achieving deep sleep is crucial to feeling rested, as well as boosting immune system function and curbing stress and anxiety.

Weight and Strength Training

Weight training is good for more than just bulking up or gaining muscle mass. As it turns out, all those squats can actually help you get a better night’s sleep. Next time you hit the gym, try adding some exercises like bicep curls, lunges, squats, push-ups, bench presses in your routine. And if you’re not sure where to start, attend a weight training class for a more guided and structured workout. 


It’s no secret that yoga is one of the best ways to relax and unwind, which is why it comes as no surprise that this low-intensity workout can help you sleep more peacefully. Yoga poses can lower cortisol levels and release tension in the body—both essential for helping your body wind down. Basically, it helps your body reach homeostasis, allowing your nervous system to find balance and ultimately help you unwind too. In addition to relaxing the mind, it can help with common aches and pains that keep you up at night.

When Should I Exercise for Better Sleep?

Whether it’s first thing in the morning or later in the day, it’s widely agreed upon that the time of day you workout doesn’t have much of an effect on the quality of sleep you get. However, keep in mind that exercising releases endorphins in the brain and increase your body temperature, which can both make it harder for you to wind down and fall asleep if it’s too close to bedtime. The good news is that as your core body temperature decreases, it can make you feel drowsy. For this reason, you should try to get intense workouts anytime from 3-4 hours before you lay down to go to bed. Luckily, many of our Trufit clubs open early and close late. Check the club hours for the Trufit Athletic club near you.  

Better Sleep for a Better You

68% of people say they have trouble sleeping at least once a week. If you’re one of the millions struggling to get a good night’s rest, the exercises mentioned above can help you find some relief. Remember that sleep is important to your overall health and wellbeing, so finding ways to make sure you’re getting enough is one of the best things you can do to take care of yourself right now. Whether you enjoy working out alone or in a group setting, TruFit athletic clubs are here to help get on the road to a better night’s sleep.
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