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Train hard, sleep harder: Study shows this exercise supercharges deep sleep

Just 10 minutes of exercise a day could give you more restorative sleep

By Steph Green Published August 30, 2025

man sleeping on hoodie — Cotton Bro / Pexels

Train like a beast, rest like a beast? I always feel like I have a deeper sleep after a solid workout. For me, that’s the case whether it’s a jog around the block, a serious strength training routine, or even a light bedtime yoga session. While I don’t count sheep, I do try other methods to help me fall asleep and sleep better, such as soaking in hot Epsom salt baths, practicing meditation, and dimming the lights. Overall, consistent exercise is an excellent tool to help you sleep better, and your body recharges when you rest.

Previous research has shown that regular exercise can lead to improved sleep quality, and a new study also confirms these findings. Here’s the latest research.

The study

In a study published in the Journal of Physical Activity & Health, 69 adults wore a Fitbit to track physical activity and sleep patterns for eight months. Study participants completed surveys three times every week and rated their contentment, stress levels, energy, and sleep quality.

The results

The researchers concluded the following:

A consistent workout program increased the chances of deeper sleep and restorative sleep.
Those who exercised perceived that they had lower stress levels and higher energy levels the following morning compared to those who weren’t as physically active.
Participants who logged more days with a minimum of 10 minutes of moderate-to-high intensity exercise over a five-day time frame had deeper sleep compared to those who were less physically active.

The takeaway

The takeaway from this study is that staying consistent with your exercise routine could help you get more restorative sleep. Increasing your physical activity levels could help you feel more energized the next day and lower your stress levels.

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Although this is a small study involving only 69 participants, it aligns with the findings of many previous studies, emphasizing the importance of exercise in improving sleep quality. There are several reasons for this positive correlation, including the increase in neurotransmitters such as adenosine and feel-good brain chemicals like dopamine following exercise.

Getting your heart rate up

While all types of exercise are beneficial for many reasons, including improving sleep, as this study showed, just 10 minutes a day of moderate-to-vigorous intensity exercise that gets your heart rate up makes it more likely you’ll drift off to dreamland with deeper sleep.

Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and…

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