Published : 2023-07-18 - Categories : ATAASPORTS , Health , Home gym machines

Have you ever wondered if exercise to improve sleep quality is positive? If you've experienced difficulty falling asleep, wake up frequently during the night, or simply feel exhausted upon waking, exercise may be the answer you're looking for.

Exercise is not only beneficial for physical health, but it can also have a positive impact on sleep quality. In this post, we'll look at how exercise can improve your night's sleep and give you a sense of general well-being.

Get ready to discover how exercise can be a great option to improve your quality of sleep and revitalize your general well-being. It's time to take action to enjoy restful sleep and wake up each morning feeling refreshed and energized!

man sleeps after exercising


The practice of sport has a significant impact on the quality of sleep. The physical effort made during exercise stimulates the need for rest and allows the body to recover and repair itself during sleep. Additionally, exercising can shorten the time it takes you to fall asleep at night, as exercise increases the production of serotonin, a brain chemical that regulates mood and promotes relaxation, making it easier to fall asleep. In this way, exercise is also a great way to release tension and reduce accumulated stress and anxiety.

On the other hand, the circadian rhythm, which is your body's natural sleep-wake cycle, is regulated if you exercise regularly. Exposing yourself to natural light during exercise and maintaining a consistent exercise routine at the same time each day can help sync up your circadian rhythm and promote more consistent sleep.

It is important to find the type of exercise that you enjoy and that suits your needs and abilities. However, if you experience persistent sleep problems, it is advisable to consult your doctor for proper evaluation and guidance.


If you are looking to improve the quality of your sleep through exercise, it is important to choose the physical activity that is right for you and that keeps you motivated. Here are some of the best exercises that can help you get restful sleep:

Aerobic exercise

Aerobic exercises, such as running, swimming, brisk walking, or bicycling, are excellent options for improving sleep quality. These activities increase your heart rate and circulation, which helps reduce pent-up tension in your body and mind. Try to get at least 30 minutes of moderate aerobic exercise a day for the best benefits. In our ATAA Sports online store you can find the best fitness machines for home, which will help you with your daily exercise routine to improve your sleep.

Yoga and stretching

These types of exercises combine gentle movement, deep breathing, and relaxation. These practices can help you reduce stress, improve flexibility, and promote relaxation of body and mind. Incorporate yoga sessions or gentle stretching into your daily routine, especially before bed, to prepare your body for restorative sleep.

Relaxation exercise

There are certain exercises specifically designed to relax the body and mind, such as meditation, deep breathing, and practicing muscle relaxation techniques. These activities help reduce stress and anxiety, preparing your body for a deeper, restful sleep. Take a few minutes a day to practice these techniques and enjoy their sleep benefits.

Choose the sport that you like the most and start experiencing the benefits to improve your quality of sleep! Try different activities and discover which ones make you feel the most relaxed, rejuvenated and ready to enjoy a revitalizing sleep.

girl exercises on spinning bike


When you exercise can have a significant impact on your quality of sleep. We tell you the best times of the day to exercise and promote a more restful sleep:

In the morning: Exercising in the morning can be a great way to start the day energized. Morning exercise helps stimulate your body, increasing alertness and concentration throughout the day. Additionally, it can help you regulate your circadian rhythm and prepare you for a more restful sleep at night.

In the afternoon: physical activity a few hours before bed can help release the stress accumulated during the day and promote relaxation. However, avoid vigorous or stimulating exercises close to bedtime, as they can increase energy and make it difficult to sleep.

Avoid exercise right before bed: Intense physical exertion can raise your heart rate and body temperature, which can make it difficult to relax and fall asleep. Try to leave at least 2-3 hours between exercise and bedtime to allow your body to cool down and relax properly.

Remember that the key is to listen to your body and find the moment that best suits your needs and preferences. If you can't exercise in the morning or afternoon, any time of the day is better than no exercise at all. Tailoring your exercise routine to your schedule and personal preferences will help you establish proper practice and enjoy the sleep benefits.


If you decide to exercise before going to sleep, it is important to take into account some precautions to ensure that exercise does not interfere with your rest. Here are some important considerations:

Avoid strenuous exercise just before bed

Performing very vigorous or high-intensity exercise right before bed can increase your heart rate, stimulate your nervous system, and make you feel more uplifted. This can make it difficult to relax and fall asleep. If you want to exercise at night, choose softer, more relaxing activities like yoga or stretching.

Pay attention to your body signals

Each person is unique and responds differently to exercise. Pay attention to your body's signals and how you feel after exercising at night. If you notice that you are having trouble falling asleep or that your sleep quality is negatively affected, you may need to adjust your training schedule. Find the right balance between exercise and rest.

See your doctor if you have persistent sleep problems

If you are experiencing enduring sleep problems, such as chronic insomnia or sleep disorders, it is important to seek professional guidance. Your doctor can assess your specific situation and give you personalized recommendations to improve your sleep. Remember that exercise is only one part of a comprehensive approach to healthy sleep.

Do not wait any longer and exercise to improve the quality of sleep! Get started today and enjoy the benefits of restful and revitalizing sleep. Start putting these tips and exercises into your daily routine to experience a noticeable improvement in your night's rest. It's time to give your sleep quality a boost through exercise! Sweet dreams!

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