If you struggle to fall asleep or stay asleep at night, finding the right way to move your body might be a key piece of the puzzle. A large review of 31 different trials involving over 1,400 adults found that exercise significantly improves sleep scores for people living with insomnia.
The study looked at several types of movement, including aerobic exercise, resistance training, and high-intensity interval training. It also looked at mind-body exercises and longer workout sessions. The results showed that while many forms of exercise help, some specific types might offer different benefits. For example, longer workouts helped with sleep efficiency and total time spent asleep, while aerobic exercise specifically improved those same areas.
While the findings are promising for sedentary adults, it is important to note that the evidence for some specific types of exercise is still limited. Because not every type of movement was studied equally, doctors suggest choosing a routine that fits your personal needs and goals. If you have insomnia, talking to a healthcare provider can help you pick the best way to start moving.
