These 3 exercises may help with insomnia, new study finds

Published in Automotive and Transportation on Thursday, July 17th 2025 at 17:24 GMT by WMUR
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Doing more physical activities throughout the week is a known way to improve sleep, but new research shows you don''t have to run a marathon or visit a gym to reap those benefits.

Insomnia, a common sleep disorder affecting millions of people worldwide, can significantly impact daily life, leading to fatigue, irritability, and difficulty concentrating. For those struggling with falling asleep or staying asleep, finding effective solutions is crucial. A recent exploration into non-pharmacological approaches to managing insomnia highlights the potential benefits of specific exercises that may help improve sleep quality. These exercises, which focus on relaxation, physical activity, and mindfulness, offer a natural way to combat sleeplessness without relying on medication. By incorporating targeted physical and mental practices into daily routines, individuals may find relief from the persistent challenges of insomnia and enjoy more restful nights.

One of the primary types of exercises recommended for addressing insomnia is gentle, low-impact physical activity. Engaging in regular exercise has long been associated with better sleep, as it helps regulate the body’s internal clock, or circadian rhythm, and promotes the release of endorphins, which can reduce stress and anxiety—two common contributors to sleep difficulties. Activities such as walking, yoga, and stretching are particularly beneficial for those with insomnia because they are not overly strenuous and can be performed at various times of the day. For instance, a brisk walk in the late afternoon or early evening can help tire the body naturally, making it easier to fall asleep at night. However, experts caution against vigorous exercise close to bedtime, as it may elevate heart rate and energy levels, potentially interfering with the ability to wind down.

Yoga, in particular, stands out as a highly effective exercise for improving sleep. This ancient practice combines physical postures, breathing techniques, and meditation to create a holistic approach to wellness. Certain yoga poses, such as Child’s Pose, Legs-Up-the-Wall Pose, and Corpse Pose, are specifically designed to promote relaxation and reduce tension in the body. These poses help calm the nervous system, lower blood pressure, and ease the mind, creating an ideal state for sleep. Practicing yoga in the evening, even for just 10 to 15 minutes, can serve as a soothing bedtime ritual that signals to the body and mind that it’s time to rest. Additionally, the focus on deep, controlled breathing during yoga helps activate the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response, further facilitating a transition into sleep.

Beyond physical movement, mindfulness and relaxation exercises also play a critical role in managing insomnia. Mindfulness involves paying attention to the present moment without judgment, often through practices like meditation or guided imagery. These techniques can be particularly helpful for individuals whose insomnia is fueled by racing thoughts or anxiety at bedtime. By focusing on the breath or visualizing a peaceful scene, such as a quiet beach or a serene forest, the mind can shift away from stressors and enter a calmer state. Progressive muscle relaxation is another valuable tool in this category. This exercise involves systematically tensing and then releasing different muscle groups in the body, starting from the toes and moving up to the face. The process not only helps release physical tension but also distracts the mind from intrusive thoughts, making it easier to drift off to sleep.

Breathing exercises, often incorporated into yoga and mindfulness practices, are another accessible and effective way to combat insomnia. Techniques such as diaphragmatic breathing or the 4-7-8 method can help slow the heart rate and promote a sense of calm. In the 4-7-8 method, for example, individuals inhale deeply through the nose for a count of four, hold the breath for a count of seven, and then exhale slowly through the mouth for a count of eight. Repeating this cycle several times can help reduce anxiety and prepare the body for sleep. These exercises are simple to learn and can be done anywhere, making them a convenient option for those who may not have the time or resources for more structured activities like yoga classes or gym sessions.

While the benefits of exercise for sleep are well-documented, consistency and timing are key factors in achieving the desired results. Establishing a regular routine that includes physical activity earlier in the day can help reinforce the body’s natural sleep-wake cycle. For those new to exercise or dealing with physical limitations, starting with short sessions and gradually increasing intensity or duration is advisable. Additionally, creating a relaxing pre-sleep routine that incorporates some of the aforementioned exercises can enhance their effectiveness. For example, a combination of light stretching, a brief mindfulness meditation, and a few minutes of deep breathing can serve as a powerful wind-down ritual that prepares both the body and mind for rest.

It’s also important to recognize that while exercise can be a valuable tool in managing insomnia, it may not work for everyone or address all underlying causes of sleep difficulties. Insomnia can stem from a variety of factors, including medical conditions, psychological issues, or poor sleep hygiene. For some individuals, stress or unresolved emotional concerns may need to be addressed through therapy or counseling in conjunction with physical activity. Others may have sleep disorders like sleep apnea, which require medical intervention. Therefore, while exercises such as yoga, walking, and mindfulness can be beneficial, they should be viewed as part of a broader strategy for improving sleep health. Consulting with a healthcare provider or sleep specialist can help identify the root causes of insomnia and determine the most appropriate course of action.

Environment and lifestyle adjustments can further complement the effects of exercise in combating insomnia. Creating a sleep-friendly bedroom environment—cool, dark, and quiet—can enhance the body’s readiness for rest. Limiting screen time before bed is also crucial, as the blue light emitted by phones, tablets, and computers can suppress the production of melatonin, a hormone that regulates sleep. Additionally, maintaining a consistent sleep schedule, even on weekends, helps reinforce the body’s circadian rhythm, making it easier to fall asleep and wake up at the same time each day. When combined with regular exercise and relaxation practices, these habits can create a comprehensive approach to overcoming insomnia.

For those who struggle with chronic insomnia, patience and persistence are essential when incorporating exercise into their routine. Unlike sleep medications, which may provide immediate relief but come with potential side effects or dependency risks, natural methods like exercise often take time to show results. However, the long-term benefits of improved sleep quality, reduced stress, and enhanced overall well-being make the effort worthwhile. Starting with small, manageable changes—such as a short evening walk or a five-minute breathing exercise—can build momentum and encourage adherence to a healthier sleep routine over time.

In conclusion, exercises ranging from gentle physical activities like walking and yoga to mindfulness practices and breathing techniques offer promising avenues for alleviating insomnia. These approaches work by addressing both the physical and mental components of sleep difficulties, helping to relax the body, calm the mind, and regulate the sleep-wake cycle. While they may not be a one-size-fits-all solution, they provide a natural, accessible, and sustainable option for many individuals seeking better rest. By integrating these exercises into daily life, alongside other healthy sleep habits, those with insomnia can take meaningful steps toward reclaiming restful nights and improving their overall quality of life. The journey to better sleep may require experimentation and consistency, but the potential rewards of waking up refreshed and energized are well worth the commitment.

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These 3 exercises may help with insomnia, new study finds