Transform Your Sleep With Movement
Sleep is one of those things that seems so natural—until it’s not. If you’ve ever struggled to fall asleep, stay asleep, or wake up feeling refreshed, you’re not alone.
There’s lots of things that can help improve sleep—getting natural light on your skin in the morning, limiting screen time at night, breathing exercises, a warm shower, diffusing lavender oil etc. But one of the best (and often overlooked) ways to support deep, restorative sleep is how we move our body during the day.
The way we move affects everything from stress levels to body temperature and our internal clock (circadian rhythm). The right kind of exercise can help us fall asleep faster, stay asleep longer, and wake up feeling more refreshed.
But timing and intensity matter—too much or too late in the day, and we’ll be feeling wired instead of tired.
A few small tweaks to your movement routine can help you sleep better without overhauling your workouts.
Timing matters: Morning or afternoon movement helps align your body clock, making it easier to feel naturally tired at night. High-intensity training too late in the evening, on the other hand, can leave you buzzing with energy when you’re trying to wind down. If evenings are your only option, try finishing at least 2–3 hours before bed.
Strength & moderate cardio: These help improve deep sleep and overall recovery, so you wake up feeling more refreshed.
Gentle movement before bed: Mobility work, stretching, or slow breathing can help switch your body into rest mode. Think of it as a signal to your nervous system that it’s time to relax.
Don’t overdo it: Pushing too hard without enough recovery can keep stress hormones high, making deep sleep harder to come by. If you’re feeling wired at night, it might be a sign to dial things back a little.
If sleep’s been a bit off lately, try adding 5–10 minutes of gentle movement before bed. A few mobility movements, deep breaths, or even rolling out your wrists and ankles can help signal to your body that it’s time to rest.
More on Circadian Rhythms Here.
More on Sleep and Weight Loss Here.
