Sleep Better With Just 3 Exercises

There’s no denying that working hard in the gym is probably going to get you a better nights sleep. But did you know there are certain exercise types that will help you sleep better than others? Here’s what to do:

Moderate intensity exercise

Any form of moderate exercise training over the course of several weeks, will not only get you to sleep faster, but it will actually improve your overall sleep quality. Sign us up, please! [1] Here are some moderate intensity exercises to try:

  • Brisk walking or a light jog

  • Swimming 

  • Hiking

  • Dancing 

  • Aerobic style workouts

Acute exercise

Essentially any acute exercise that gets your heart rate up is going to have you catching more Zz’s. Acute exercise is a form of short-burst high intensity movement, think interval sprints or a HIIT workout. Here’s what you should try:

  • Running

  • Rowing

  • Cycling 

  • Dancing 

  • HIIT

Resistance training and stretching

If you suffer from insomnia, then resistance training and stretching could be your new go-to workout. In fact, studies have found that moderate-intensity resistance exercise and stretching helps to improve sleep for people suffering with chronic insomnia [2]. Get ready to sleep soundly with a guided yoga class in club or give these resistance training exercises a go:

  • Squats

  • Lunges

  • Deadlifts

  • Push ups

  • Barbell curls

The key to success? To get a better sleep, avoid working out close to your bedtime and do these types of workouts regularly. Find what works best for you by exploring our range of Group Fitness Classes


[1] Interrelationship between sleep and exercise: A systematic review

[2] Effects of resistance exercise training and stretching on chronic insomnia