Exercise Boosts Sleep Quality for Insomnia Sufferers.

In 2022, a team reviewed six studies with 295 adults to see how exercise helps insomnia. They found that regular workouts, like walking or yoga, improved sleep quality and cut insomnia severity by 20-30%, making it easier to fall and stay asleep.

Another 2018 review of nine studies with 557 participants showed similar results: exercise boosted sleep quality without side effects, with 15-25% better sleep scores. Both aerobic exercises (running, cycling) and mind-body ones (yoga) worked equally well, especially when done earlier in the day, not right before bed.

Add 30 minutes of walking, cycling, or yoga daily, ideally in the morning or afternoon, to improve sleep if you struggle with insomnia.