{"id":344264,"date":"2026-03-13T13:38:09","date_gmt":"2026-03-13T13:38:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/344264\/"},"modified":"2026-03-13T13:38:09","modified_gmt":"2026-03-13T13:38:09","slug":"8-exercises-to-do-for-a-better-nights-sleep","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/344264\/","title":{"rendered":"8 Exercises to Do for a Better Night\u2019s Sleep"},"content":{"rendered":"

Tired of not getting a good night\u2019s rest? Sleep patterns change as you age. You may find yourself struggling to get to sleep, waking up<\/a> in the middle of the night or earlier in the morning.<\/p>\n

Regular physical activity has countless health benefits, including helping you sleep. Additionally, doing a few simple exercises before you hit the hay may prepare your body for restful sleep.\u00a0<\/p>\n

The science of exercise and sleep<\/p>\n

When you exercise regularly during the day, your circadian rhythm (or natural internal clock) stabilizes so you\u2019re primed for sleep at night, says Robert Mankowski, an associate professor at the University of Alabama at Birmingham\u2019s Heersink School of Medicine who specializes in geriatrics.<\/p>\n

Consistent exercising improved sleep in people over 60<\/a> with and without insomnia, according to a 2022 review of 12 trials published in the Journal of Ageing and Longevity.<\/p>\n

A 2025 report published in BMC Public Health that evaluated 86 existing trials found that aerobics, resistance training, combined aerobics and resistance training, yoga, Pilates and traditional Chinese exercises such as tai Chi<\/a> all enhanced sleep<\/a>, but Pilates<\/a> was the most effective, with aerobics coming in second. Yoga was ranked last in this analysis.<\/p>\n

Similarly, a 2023 review<\/a> on 13 studies showed that yoga, walking, cycling, multicomponent exercise, Pilates, elastic bands and acupunch (punching acupressure points) improved older adults\u2019 sleep quality. (AARP members, try our Pilates Anytime<\/a> videos.)<\/p>\n

Working out at a moderate pace three times a week supports better sleep in adults over 60<\/a>, according to a 2020 report in the International Journal of Behavioral Nutrition and Physical Activity.<\/p>\n

Rhonda Winegar, an assistant professor at the University of Texas at Arlington who researches sleep, likes resistance and strength training<\/a> for older adults in general and says it also supports restful sleep. Tai chi is another winner because it includes strength and social connections that are a must as you become older.<\/p>\n

Make sure you engage in something enjoyable, Winegar says. \u201cIf you like it, you\u2019re going to stick with it,\u201d she adds.\u00a0<\/p>\n

Why Sleep Can Be a Nightmare for Some Older Adults<\/p>\n

Certain medications, having a medical condition or dealing with chronic pain can affect your ability to get z\u2019s. Sleep disorders like insomnia and sleep apnea are more prevalent with age, as are movement disorders like restless legs syndrome and leg cramps.<\/p>\n

\u201cAging has a significant impact on circadian rhythms and our sleep drive,\u201d says Drerup. Circadian rhythms often shift as we age, so you feel sleepier earlier in the evening and wake up earlier the next day. A disrupted circadian cycle can lead to numerous health issues, so keeping yours regulated is important for optimal health, according to the Cleveland Clinic.<\/p>\n

\u201cOlder adults also tend to spend less time in deep sleep or slow wave sleep and have more fragmented sleep and wake up more often throughout the night,\u201d she adds.<\/p>\n

Gentle exercise before bed can help improve sleep quality and duration.\u00a0\u00a0<\/p>\n

When to work out<\/p>\n

Timing your workouts may affect your sleep. The National Library of Medicine says not to be vigorously active within three hours of going to bed. Exercising four to eight hours before bedtime reduces the time it takes to fall asleep and lowers wakefulness after you\u2019re out. Working out more than eight hours before sleep, or within four hours of bedtime, could have negative effects, other research finds.<\/p>\n

Ultimately, you should work out at a time of day that works for you, Winegar says. If you exercise early in the morning, that puts you in a routine, which can help regulate your circadian clock and lead to better sleep. Morning workouts encourage movement earlier in the day, which could make it easier throughout the day if you deal with chronic pain.<\/p>\n

\u201cMorning exercise can help regulate a person\u2019s circadian rhythm, especially outdoors, as an increase in natural sunlight exposure can further help strengthen sleep\/wake rhythms,\u201d says Michelle Drerup, a psychologist and director of the Behavioral Sleep Medicine program at the Cleveland Clinic.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Tired of not getting a good night\u2019s rest? Sleep patterns change as you age. You may find yourself…\n","protected":false},"author":2,"featured_media":344265,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[157344,103,61,60,157350,157349,157348,157346,157345,157347],"class_list":{"0":"post-344264","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-exercises-to-help-sleep","9":"tag-health","10":"tag-ie","11":"tag-ireland","12":"tag-leg-stretches-for-nighttime-cramps","13":"tag-morning-exercise-for-circadian-rhythm","14":"tag-pilates-for-sleep-quality","15":"tag-pre-bed-stretches-for-sleep","16":"tag-workouts-for-older-adults","17":"tag-yoga-for-better-sleep"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/344264","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=344264"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/344264\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/344265"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=344264"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=344264"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=344264"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}