Sleep Better by Moving More
Getting enough sleep is one of the best things you can do for your health. Most adults need around 7–8 hours a night to function well. Sleep gives your body time to repair, boosts your mood, improves concentration, and helps your mind and body feel more balanced. It’s also linked to long-term heart health, weight management, and a stronger immune system.
If you're struggling to drift off or stay asleep, regular movement can make a big difference.
How physical activity supports sleep
Staying active can help reduce stress, anxiety and low mood—all things that often keep us awake at night. Exercise may also help manage sleep conditions like restless leg syndrome or sleep apnea.
And quite simply, when you move your body more, it naturally feels more ready to rest.
How much activity do I need to sleep better?
The more movement you can build into your routine, the better. The NHS recommends:
- 150 minutes of moderate activity a week
or 75 minutes of vigorous activity - Plus strength-based exercise on at least two days a week
- Children and teens should aim for at least 60 minutes of physical activity every day.
When is the best time to exercise?
Early morning or afternoon exercise is ideal—it helps reset your body’s sleep-wake cycle, also known as your circadian rhythm. Exercising outdoors during the day also exposes your body to natural sunlight, which helps you feel more alert during the day and sleepier at night.
What if I don’t have time or don’t like the gym?
You don’t need to spend hours at the gym to see the benefits. Try jogging, walking, cycling, or home workouts like short circuits or stretching sessions. Online videos and apps offer loads of options that can fit around your life.
Adding little bursts of movement to your day—like walking instead of driving or taking the stairs—really adds up.
“Exercise just bores me.”
You might not have found the right activity yet. Think about what you enjoy:
- Do you love a bit of company and team spirit? Try a team sport or group session.
- Prefer some quiet time? Swimming or solo walks might be more your thing.
- Enjoy dancing, boxing, or yoga? There’s something for everyone—you just need to find your fit.
- Asking a friend or family member to come along can also make things easier and more fun.
“I don’t have time to exercise.”
Fitting activity into your routine doesn’t have to mean blocking out hours. Many gyms offer early morning or evening classes, and there are tons of online options for short workouts at home.
Try building in simple swaps:
- walk where possible
- Sretch during TV breaks
- Take the stairs more often.
It all counts.
“Exercise makes me feel wide awake.”
Some types of exercise (especially high-intensity ones) can leave you feeling energised. That’s great in the morning, but not ideal before bed.
Try to leave at least an hour between your workout and bedtime. This gives your adrenaline and cortisol levels time to settle and helps your body temperature drop—both of which make it easier to sleep.
“I still can’t sleep, even when I’m active.”
Sometimes, other habits are getting in the way. Here are some tips that can help:
- Stick to a consistent sleep routine
- Cut down on caffeine, especially in the afternoon and evening
- Avoid vigorous activity right before bed
- Wind down with calm activities and limit screen time before sleep
- Keep your sleep environment dark, quiet, and cool
- Avoid eating big meals close to bedtime
- Keep a notepad by your bed—writing down any racing thoughts
- can help clear your mind
- Good sleep is just as important as staying active and eating well. Looking after all three can help you feel your best, both physically and mentally.
Want support to get moving?
Be Active Hampshire is a free 12-week programme designed to help you move more—gently and at your own pace. Our sessions are beginner-friendly and focused on helping people feel better, inside and out.
If you’re looking to improve your sleep, your mood or just your general wellbeing, we’re here to help you take the first step.