Exercise Can Improve Sleep Quality by 65%.

Sweet, sweet dreams...

Do you find yourself tired during the day – or unable to fall asleep at night? Before popping a pill, you may want to try this: Regular exercise.

We’ve always heard anecdotal evidence that regular exercise promotes higher levels of energy during the day and improved sleep at night. We’ve even seen the link between exercise sleep touted in a number of studies. Unfortunately, those studies usually rely on self-report to determine exercise level – and many people tend to overestimate their activity.

A new study,  published in the December issue of Mental Health and Physical Activity, is the first of its kind to combine a nationally representative sample with scientifically measured physical activity levels. 2,600 men and women between the ages of 18 and 85 engaged in 150 minutes of physical activity per week (the national guideline for recommended physical activity).

So, how did the 150 minutes of physical activity impact sleep?

Here are a few of the findings:

  • Feeling overly sleepy during the day decreased 65%
  • Leg cramps while sleeping decreased 68%
  • Difficulty concentrating with tired decreased 45%

With 35 – 40 percent of Americans experiencing sleep issues, a little bit of exercise may go a long way to a better night’s sleep. Beyond decreasing our waistline and promoting overall health, the link between physical activity and improved sleep is undeniable.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Is there a best time to exercise during the day to promote better sleep? I exercise, usually by a brisk walk in the evening, but I’ve always had issues sleeping. I’m beginning to think that nighttime activity isn’t the best idea.

  2. Not only can exercise improve sleep quality, but sleep quality improves exercise. Consistent quality sleep is imperative if you want to see results from your training.

  3. I work two jobs, each consuming the seven days in the week. One is very physical working in a grocery warehouse. The other is my construction company. I think I get plenty of “exercise” but should I incorporate an actual workout routine?

  4. Don Hanover says:

    I was sooo distracted by that boy and his blue bulges I didn’t listen to a word you said! I’m sure if I come back and try again I’ll have better luck. Of course one reason to make time is the eye candy that comes with the territory. Even if it’s watching Davey doing underwear yoga… oh, I’m supposed to follow along?

  5. that’s a lie… I only sleep very well when I have a good dinner [rice, beans and meat]. And also, since I started towork out my sleep time decreased at least 30 minutes [I used to wake up at 7.30 am and now I have usually woke up around 6.40 and 7.00 am – AND NO CAFEINE, only 3 cupsof coffe in the morning.

    If exercises can improve my sleep quality… it haven’t happened to me.

  6. eoghan griffin says:

    Fadrick Paiva, the fact you now require less sleep would imply it has improved your sleep quality. Your getting better quality, deeper sleep, now so your body doesn’t need as much of it. Unless of course your waking more during the night now or something.