Health and Wellness

Why Exercising Can End Insomnia

Insomnia is defined as a sleeping disorder that makes falling asleep rather difficult. Some insomnia sufferers also struggle with staying asleep, meaning they wake up while they are asleep and have to fight to achieve sleep again. Other people with insomnia wake up early and cannot go back to sleep, either.

How Much of a Problem is Insomnia?

Approximately 60 million Americans are affected yearly by insomnia and, unfortunately, there is no known cure. There are ways to cope, however. One of the best ways to cope with insomnia is to enter into an exercise routine.

Minimum Workout Times Per Week

A study conducted by the National Sleep Foundation found that people feel better and more alert if they exercise for at least 150 minutes throughout a given week. This same study connects the effects of sleep on insomnia, too.

People who exercise regularly do not feel the need to rest or nap throughout the day because they do not feel as restless. Therefore, they sleep better at night.

What Studies Indicate

One exercise method to use early in the day when trying to fall asleep easier at night is to perform a moderate-intensity aerobic exercise like walking. This small addition to a day alone can mean an easier time falling asleep at night. During a study of exercise’s effects on insomnia, National Sleep Foundation researchers observed that participants in the study fell asleep significantly easier on the night following one exercise session.

This study continued to follow participants for up to 24 weeks. Each night, participants fell asleep more easily. Why does this happen, exactly?

People who exercise tend to regulate their body temperatures better when exercise is performed later in the day. Since the body remains warmer for a longer period, it can slow down into patterns of sleep more easily. All exercise triggers body temperature to increase so that the post-exercise temperature drop can lull a person into sleep easier.

What Exercise Does to the Body to Treat Insomnia

Exercise also decreases the number of things that might contribute to insomnia. Some of these lessened triggers include arousal, anxiety, and depressive symptoms. Insomnia is highly linked with all three of these concerns.

Another added benefit to exercising throughout the day is the effect it has on circadian rhythms regarding the body’s sleep-wake cycle. This occurrence connects back to body temperature. The best way for this instance to happen is to exercise some of the time outside, where the body can absorb natural sunlight to lessen depression symptoms brought on by a decrease in Vitamin D.

Nailing Down the Right Timeframe

Some people used to believe that exercising too close to bedtime is a huge mistake because of how it can invigorate and energize the body. However, studies have shown that people who exercise in the evening or at night do not experience problems with sleep interference or insomnia. This factor depends on each and what they need throughout the energy cycles of their day.

Other Contributors to Insomnia

For some people, exercising might not be the only answer to properly finding a restful night’s sleep. People who do not keep a standard schedule to sleeping often find they struggle with insomnia. Therefore, maintaining a standard sleep-wake cycle would be best for avoiding insomnia, and exercising can help in this cycle a great deal.

Other things might be preventing proper sleep. Sleep aided by a quality mattress is an essential part of a good night’s rest. Sleeping on an old mattress means having to deal with allergens, dead skin cells, body oils and smells, and worn out patches or uncomfortable sagging spots.


Therefore, mattresses should be replaced every few years. They should be used only for sleep to help the body associate it with sleep as the only activity. The life of a mattress can be prolonged if it is not used as a jumping pad for children, and if it is rotated at least once every two to three months.


Finding the best night’s sleep is possible. You will have an even more comfortable sleep considering you do not have to suffer from insomnia forever. Making sure to exercise routinely, establishing a regular sleep schedule, and taking care of and replacing a mattress every few years will lead you to a good night’s sleep in no time.

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