A February 2025 review published in Nature Reviews Psychology sheds new light on how exercise significantly improves sleep quality and helps manage various sleep disorders. The review synthesizes decades of research and concludes that physical activity is one of the most consistently effective behavioral strategies to support sleep, benefiting healthy individuals and those with chronic sleep problems alike.
Across both observational studies and clinical trials, regular exercise, especially aerobic activity, was linked to longer total sleep time, reduced time to fall asleep, and better sleep efficiency. These benefits were observed in children, adults, and older populations. In healthy individuals, moderate-intensity workouts such as brisk walking, cycling, or swimming yielded the most robust improvements in sleep quality.
For people with insomnia, the review highlights strong evidence that consistent exercise can reduce symptoms and improve sleep architecture. In fact, exercise was often as effective as prescription sleep medications, without the adverse effects. Benefits typically became noticeable after several weeks of regular activity, supporting its use as a long-term, non-pharmacological therapy.
The review also examined how exercise affects circadian rhythms, showing that morning and afternoon workouts are generally the most beneficial for promoting restful nighttime sleep. However, evening exercise didn’t consistently impair sleep, especially in trained individuals, suggesting the body can adapt to later sessions with time.
Exercise may also support people with obstructive sleep apnea (OSA), restless legs syndrome (RLS), and other clinical sleep disorders. While not a replacement for primary treatments like CPAP for OSA, physical activity was shown to reduce symptom severity and improve daytime alertness and treatment adherence.
The biological pathways connecting exercise and sleep include reduced inflammation, modulation of the stress-response system (HPA axis), and enhanced mood regulation, all of which contribute to better sleep. These overlapping mechanisms emphasize how closely sleep, mental health, and metabolic function are tied to physical activity.
Ultimately, this review underscores the growing scientific consensus: movement is medicine, not just for the heart and muscles, but for the brain and circadian system too. Whether you're dealing with chronic insomnia, poor-quality sleep, or just want to feel more rested, building a consistent workout habit could be one of the most impactful, low-cost changes to make.
References: Kredlow, M. A., & Baron, K. G. (2025). The impact of exercise on sleep and sleep disorders. Nature Reviews Psychology. https://www.nature.com/articles/s44323-024-00018-w