Numerous studies Trusted Source National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. ncbi.nlm.nih.gov have explored the link between exercise and sleep, and most conclude that certain types of physical activity improve sleep quality and duration. Interestingly, other forms of exercise can decrease sleep quality and prevent us from getting enough rest.
The best exercise to improve sleep largely depends on how old you are. For instance, some studies have found that moderate exercise training over the course of several weeks can improve sleep quality and duration for adolescents, whereas vigorous exercise during the same timespan has been shown to decrease sleep duration for some teens.
Regular exercise can help healthy adults sleep better. While acute physical activity can have a small effect on sleep quality and duration, regular, moderate exercise can extend sleep duration, improve sleep quality, and decrease sleep onset, or the time it takes to fall asleep.
For adults with sleep disorders, exercise needs may be a bit different. One study found that moderate resistance training and stretching exercises are beneficial to people with insomnia. Similarly, subjects who participated in moderate aerobic sessions reported decreased sleep onset, fewer waking episodes during the night, longer sleep duration, more sleep efficiency, and less overall anxiety.