How Exercise Can Cure Insomnia and More
Mar 28, 2025•11 min
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Episode description
Story at-a-glance
- Regular exercise significantly improves sleep quality and duration, with studies showing that even 30 minutes of daily activity increases sleep time by approximately 15 minutes for those with insomnia
- Exercise enhances sleep through multiple mechanisms including boosting melatonin production, reducing stress levels and regulating body temperature, making it a comprehensive natural solution to improve sleep
- Exercise timing matters, as nighttime workouts sometimes delay sleep onset, while midday to afternoon exercise is associated with lower mortality rates and improved cardiovascular health
- Exercise acts as a "zeitgeber" — an environmental cue that helps regulate your body's internal clock, playing a key role in coordinating sleep-wake cycles and various biological processes
- For optimal sleep, combine regular exercise with good sleep hygiene, including maintaining a dark bedroom, getting morning sunlight exposure and avoiding blue light before bedtime
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