Resistance and strength training may be your secret weapon for better sleep if you’re tossing and turning at night. A new study analyzed over 2,000 people and found that workouts like weightlifting, push-ups, and resistance bands improved sleep quality by 35% more than aerobic exercises like running or swimming.
What You Need to Do
Focus on strength training – Lifting weights, doing squats, or bodyweight exercises like push-ups help regulate sleep hormones better than cardio.
Train for 50 minutes, 2-3 times per week – The study showed consistent improvement in sleep over a 14-week period.
Don’t ignore aerobic exercise – While resistance training was best, any exercise is better than none when it comes to improving sleep.
Why It Works
As we age, circadian rhythms weaken and melatonin production declines, making insomnia more common. Poor sleep increases the risk of heart disease, diabetes, and cognitive decline. Exercise helps stabilize your sleep cycle, reduces stress, and promotes deeper, restorative sleep.
Other Good Sleep Habits to Follow
Pair exercise with these habits to fall asleep faster and wake up refreshed:
✔ Stick to a consistent sleep schedule – Go to bed and wake up at the same time every day, even on weekends.
✔ Limit screen time before bed – Blue light from phones and TVs disrupts melatonin production. Try reading a book instead!
✔ Create a sleep-friendly environment – Keep your bedroom cool, dark, and quiet. Invest in blackout curtains and a white noise machine if needed.
✔ Avoid caffeine and alcohol late in the day – Both can disrupt sleep cycles and cause restless nights.
✔ Practice relaxation techniques – Meditation, deep breathing, and stretching before bed can help calm the nervous system.
The Bottom Line
Strength training + good sleep habits = deeper, more restorative sleep. Make these changes today, and you’ll say goodbye to restless nights!
