What type, amount, and timing of exercise can help reduce insomnia?

Exercise Recommendations for Reducing Insomnia

Moderate-intensity aerobic exercise for 120-150 minutes per week, performed in the morning or afternoon but not within 2 hours of bedtime, is the most effective exercise approach for reducing insomnia. 1

Types of Exercise Most Effective for Insomnia

• Moderate-intensity aerobic exercise (like walking or jogging) shows significant benefits for reducing insomnia severity with evidence of a large reduction in Insomnia Severity Index scores (mean difference -9.57 points) 2
• Yoga demonstrates substantial improvements in total sleep time (increase of 110.88 minutes), sleep efficiency (15.59% improvement), and reduced wake time after sleep onset (-55.91 minutes) 2
• Tai Chi may effectively reduce Pittsburgh Sleep Quality Index scores (-4.57 points) and increase total sleep time (52.07 minutes) 2, 3
• Mind-body exercises (yoga, Tai Chi) are particularly effective for improving subjective sleep quality and reducing sleep onset latency 3

Optimal Exercise Duration and Intensity

• Aim for approximately 120-150 minutes of moderate-intensity exercise per week, which can be divided into multiple sessions 1
• Moderate-intensity aerobic exercise shows better results for insomnia than high-intensity exercise 4
• A single session of moderate-intensity aerobic exercise can reduce sleep onset latency by 55% and increase total sleep time by 18% even acutely 4
• Exercise programs lasting at least 4 weeks show more consistent benefits for improving sleep quality 1

Timing of Exercise

• Avoid heavy exercise within 2 hours of bedtime as this may interfere with falling asleep 1
• Morning or afternoon exercise appears to be most beneficial for improving sleep quality 4
• Regular exercise at consistent times helps strengthen circadian rhythms, which supports healthy sleep patterns 1

Additional Sleep Hygiene Recommendations

• Maintain stable bedtimes and rising times, getting up at the same time regardless of sleep quality the previous night 1
• Limit daytime napping to 30 minutes maximum and avoid napping after 2 pm 1
• Develop a sleep ritual such as a 30-minute relaxation period before bedtime 1
• Make the bedroom comfortable and use it only for sleep and sex 1
• Avoid sleep-fragmenting substances like caffeine, nicotine, and alcohol 1

Special Considerations

• Exercise benefits for insomnia are preserved across different age groups and sexes 1
• Middle-aged and older adults with insomnia may particularly benefit from moderate aerobic exercise combined with light strength training 3
• For those with more severe insomnia, combining exercise with cognitive behavioral therapy for insomnia (CBT-I) may provide enhanced benefits 5
• Exercise appears to reduce pre-sleep anxiety by approximately 15%, which may contribute to its sleep-promoting effects 4

Common Pitfalls to Avoid

• Exercising too close to bedtime (within 2 hours) may increase arousal and make falling asleep more difficult 1
• High-intensity exercise may not be as beneficial as moderate-intensity exercise for improving sleep in those with insomnia 4
• Inconsistent exercise timing can disrupt circadian rhythms and potentially worsen sleep 1
• Expecting immediate results—while some benefits can be seen after a single session 4, consistent exercise over at least 4 weeks is typically needed for optimal improvements 1

Remember that while exercise is effective for improving sleep quality and reducing insomnia, it works best when combined with good sleep hygiene practices and consistent sleep-wake schedules 1, 5.