These 4 exercises can help you sleep better

Yahoo

17-07-2025

We all know sleep is essential for our health – it affects everything from mood and memory to heart health. But despite that, millions of us lie awake each night, struggling to switch off. In fact, around one in three people in the UK are thought to experience insomnia, which can increase the risk of mental health problems, dementia and cardiovascular issues.
If you struggle to get some shuteye, though, there are things you can do to help. While sleeping pills and cognitive behavioural therapy (CBT) are sometimes used to treat insomnia, they're not for everyone, and some sleeping pills may have side effects. That's why researchers have explored other, more accessible options people can try at home.
New analysis, published in the British Medical Journal, has focused on low-cost, low-risk, exercise-based treatments – from gentle movement to brisk walks – and found four types in particular may support better sleep.
These forms of activity aren't just widely available, they also slot easily into your everyday routine.
What did the study say?
Researchers compared 13 different ways of treating insomnia by reviewing data from 22 high-quality trials involving 1,348 participants. These included:
CBT
sleep hygiene advice – such as making sure your room is dark and cool and having a relaxing bedtime routine
acupuncture
exercise-based treatments
To compare outcomes, they analysed participants' sleep quality and also tracked things like improvements in total sleep time, number of nighttime wake-ups, and time taken to fall asleep.
The researchers say CBT "results in a large increase in total sleep time" based on sleep diary data, but these particular exercise-based interventions also performed surprisingly well.
The top 4 exercises for better sleep
Sleep benefits were measured differently across the top exercises, but all showed strong results in their own way. According to the findings, these were the standouts:
🧘 Yoga
Yoga showed some of the most impressive results across sleep categories.
Sleep time: Increased by nearly 2 hours
Sleep efficiency (time spent in bed asleep): Improved by 15%
Time spent awake during the night: Reduced by almost 1 hour
Sleep latency (time to fall asleep): Shortened by around 30 minutes
Researchers believe yoga's focus on mindfulness, breathing and body awareness could help reduce anxiety, which can be a major driver of sleep issues.
"Yoga may alter brain activity, thereby alleviating anxiety and depressive symptoms, which often interfere with a good night's sleep," the authors explained.
How to start: Look for beginner yoga videos online – many, including the hugely popular Yoga with Adrienne, are free of charge. You can also check if your local centre offers classes.
🥋 Tai Chi
This gentle, flowing martial art had one of the most consistent positive effects on sleep.
Sleep time: Increased by more than 50 minutes
Time spent awake during the night: Cut by over 30 minutes
Sleep latency (time to fall asleep): Reduced by 25 minutes
Sleep quality (time spent asleep while in bed): Showed improvements lasting up to 2 years
According to the study, Tai Chi's emphasis on breath control and relaxation may dampen nervous system activity, lowering hyperarousal (the feeling of being on edge) and anxiety, all of which can interfere with a good night's sleep.
"It's combination of meditative movement and mindfulness may promote emotional regulation and reduce anxiety," the researchers said.
How to start: As well as being offered by some community centres and leisure centres, some local Age UKs offer accessible Tai Chi classes, particularly for older adults.
🚶 Walking or jogging
Prefer being out in the fresh air? Walking or jogging came out as another top exercise option for easing insomnia symptoms.
While the study didn't break down results for sleep time or efficiency like it did for yoga or Tai Chi, participants' Insomnia Severity Score was reduced by 10 points.
Researchers suggest this could be down to aerobic activity boosting melatonin – a hormone that regulates the wake-sleep cycle – and helping you feel more physically tired, making falling (and staying) asleep easier.
How to start: Try starting with a brisk walk and interspersing short intervals of faster walking or jogging. If you want to build up the distance, the free NHS Couch to 5k programme could see you hitting just over three miles in as little as nine weeks.
Why exercise might work for sleep
While each activity works slightly differently, they all seem to promote more restful sleep by:
Regulating stress and anxiety
Increasing physical fatigue (which promotes better rest)
Boosting melatonin (the sleep hormone)
Supporting emotional resilience and reducing mental "chatter"
Keep in mind it's best to avoid intense workouts right before bed – they can leave you feeling too wired. Morning or early evening sessions are usually best if you're aiming for a better night's sleep.
If you're still struggling with sleep despite trying these techniques, speak to your GP for advice.
Read more about sleep:
Ever fallen asleep in public like Hugh Grant at Wimbledon? This is what it could mean (Yahoo Life UK, 4-min read)
From ageing faster to early death, how nightmares really affect you according to a dream expert (Yahoo Life UK, 7-min read)
People are using antihistamines for PMDD and insomnia, but do they work? (Yahoo Life UK, 5-min read)