This Simple Routine for Better Sleep Takes Just 3 Minutes

Grazia USA

09-05-2025

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Too tired to work out? That excuse might be valid—but what if just three minutes of light movement could help you sleep significantly better tonight? No sweat, no yoga mat, no need to change into workout clothes. Just a quick, equipment-free routine for better sleep you can do without leaving your living room.
A new study out of the University of Otago in New Zealand, published in July 2024 in BMJ Open Sport & Exercise Medicine , reveals that doing short, low-intensity exercises in the evening may add an extra half hour of sleep each night. And yes, that's with just three-minute sets spaced every half hour. A Super-Simple Routine For Better Sleep
The experiment involved about 30 people with two evening routines. In one, participants sat for four hours, resembling a typical TV evening. In the other, they took short exercise breaks every half hour.
The results surprised researchers: after evenings with active breaks, participants slept 30 minutes longer. 'A lot of sleep recommendations warn against intense evening workouts,' said Jennifer Gale, the study's lead author. 'But low-intensity movement like this activates the body without disrupting sleep cues.'
This approach is accessible: no spike in heart rate—just light muscle activation. The Exercise Sequence Recommended by Researchers
The routine fits seamlessly into your evening. No need to leave the couch—get up during commercials or scene changes. Each session lasts three minutes, every half hour.
Focus on these moves, targeting the legs and lower body: Chair squats
Calf raises
Standing knee lifts
Straight-leg hip extensions
Each is short, equipment-free, and can be done in your living room. 'These exercises require minimal space and won't interrupt your TV time,' researchers note.
Plus, this activity helps lower blood sugar and fat levels after dinner—reducing glycemic spikes that hinder sleep. A Solution Tailored for Sedentary People
This routine isn't designed for those who run or gym regularly, but for people who spend days in front of screens. 'The key is simply getting up and moving regularly,' researchers remind. This micro-routine signals your body that the day is winding down and relaxation is near.
It's a reminder that better sleep doesn't always require an expensive mattress—sometimes, just a few steps between Netflix episodes can do the trick.
**Cette routine express de 3 minutes peut améliorer votre sommeil dès ce soir**
This article first appeared on doctissimo.fr – Author: Magali Régnier
topics: health and wellness, Sleep