Exercise your Way to Better Sleep

Published:  03/05/2015

You know working out is great for your body and brain. Did you know exercising can help you sleep better?

Studies suggest that people who exercise at least 150 minutes a week reported 65% better sleep quality. They also said they fell asleep faster and had less daytime tiredness. Who doesn't want that? 

And getting a good night's sleep affects athletes in profound ways. The amount of sleep an athlete gets impacts their reaction time, attention and focus, physical recovery and injury proneness.

Here are a few studies that have explored the connection between exercise and better sleep:

Study: "Exercise improves self-reported sleep and quality of life in older adults with insomnia" (2011)

This study published in the Journal of the American Geriatrics Society examined the effects of exercise on sleep quality in older adults with insomnia. It found that moderate-intensity aerobic exercise significantly improved sleep quality and overall quality of life.
Study: "Effects of exercise on sleep in healthy older adults: A systematic review" (2017)

This systematic review, published in the Journal of Sleep Research, analyzed multiple studies on exercise and sleep in healthy older adults. The findings suggested that regular exercise, especially moderate-intensity aerobic exercise, had positive effects on sleep quality, sleep duration, and reduced symptoms of insomnia.

Study: "Exercise as a treatment for sleep disturbances in patients with alcohol dependence" (2019)

This study, published in the Journal of Clinical Sleep Medicine, investigated the effects of exercise on sleep disturbances in individuals with alcohol dependence. It revealed that exercise interventions improved sleep quality and reduced the severity of sleep disturbances in this population.

Study: "Exercise training improves sleep quality in middle-aged and older adults with sleep problems: A systematic review" (2020)

Published in the Journal of Clinical Sleep Medicine, this systematic review evaluated the effects of exercise training on sleep quality in middle-aged and older adults with sleep problems. The findings suggested that regular exercise training, regardless of exercise type, duration, or intensity, had positive effects on sleep quality and sleep parameters.

Study: "Impact of exercise on sleep quality and insomnia symptoms in patients with major depressive disorders: A systematic review and meta-analysis of randomized controlled trials" (2021)

This meta-analysis, published in the Journal of Affective Disorders, examined the impact of exercise on sleep quality and insomnia symptoms in patients with major depressive disorder. The analysis revealed that exercise interventions significantly improved sleep quality and reduced insomnia symptoms in this population.

These studies provide evidence that regular exercise can have a positive impact on sleep quality and overall sleep parameters. It's important to note that individual responses to exercise may vary, and consulting with a healthcare professional is recommended for personalized advice.

Blue Light Blocking Glasses

Blue Light Blocking Glasses Sleep Aid

Still can't sleep? Experts recommend trying Blue Light Blocking Glasses. Blue light blocking glasses are designed to filter out or reduce the amount of blue light emitted from electronic devices, such as smartphones, tablets, computers, and LED lights. Blue light is known to suppress the production of melatonin, a hormone that helps regulate sleep-wake cycles.

Here's what blue light blocking glasses can do for sleep:

Improved Sleep Quality: Wearing blue light blocking glasses in the evening or before bed can help improve sleep quality by reducing exposure to blue light. By blocking or minimizing blue light, these glasses can promote the natural release of melatonin, making it easier to fall asleep and achieve deeper, more restful sleep.

Enhanced Circadian Rhythm: Blue light exposure, especially in the evening, can disrupt the body's natural circadian rhythm. By wearing blue light blocking glasses, you can help regulate your body's internal clock and promote a more consistent sleep-wake cycle. This can be particularly beneficial for individuals who use electronic devices extensively before bed.

Reduced Eye Strain and Fatigue: Extended exposure to blue light from digital screens can lead to eye strain, dryness, and fatigue. Blue light blocking glasses can alleviate these symptoms by reducing the amount of blue light reaching your eyes. This can contribute to greater comfort and reduced eye strain, particularly when using electronic devices for extended periods.

Minimized Impact of Nighttime Light Exposure: Exposure to artificial light, especially blue light, at night can disrupt the body's natural sleep process and suppress melatonin production. Blue light blocking glasses can help mitigate the impact of nighttime light exposure by filtering out the stimulating effects of blue light, allowing your body to prepare for sleep more effectively.

It's important to note that while blue light blocking glasses can be helpful, they are not a standalone solution for sleep problems. Other factors, such as maintaining a consistent sleep schedule, creating a sleep-friendly environment, and practicing good sleep hygiene, also play crucial roles in optimizing sleep quality. Consulting with a healthcare professional or sleep specialist can provide personalized advice on improving sleep and incorporating blue light blocking glasses into your sleep routine, if appropriate.

Blue Light Blocking Glasses Sleep Aid


These highly rated blue light blocking glasses for women and men filter out blue light emitted from electronic devices, such as smartphones and tablets. Blue light is known to suppress the production of melatonin, a hormone that helps regulate sleep-wake cycles.

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Blue Light Blocking Glasses Sleep Aid
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