3 Exercises Proven by Science to Help You Sleep Better
Resetter PodcastPublished on November 15, 2025
Summary authored by editor@wellifi.com
TLDR Summary
In this blog post, Dr. Mindy Pelz shares three effective exercises—yoga, Tai Chi, and walking or jogging—that can significantly enhance sleep quality. These activities not only help with falling asleep but also improve overall sleep architecture and cognitive function.
Key Points
- Any form of exercise can improve sleep quality.
- Yoga is the most effective exercise for enhancing sleep.
- Tai Chi improves deep sleep and helps detox the brain.
- Walking or jogging during the day can alleviate fatigue and improve mood.
Unlocking Better Sleep: Three Exercises to Help Insomniacs
Welcome to the blog! Dr. Mindy Pelz here, and today we’re diving into a topic that affects many of us: sleep. Whether you identify as an insomniac or just want to enhance your sleep quality, this post is for you. In this article, I will outline three scientifically-backed exercises that can help improve your sleep. As I discuss in my new book, Age Like a Girl, sleep is not just a menopausal issue; it's a widespread challenge for many people. Let's explore how we can use exercise as a tool to achieve better sleep.
The Science Behind Exercise and Sleep
A recent meta-analysis published in the British Medical Journal examined the impact of various forms of exercise on sleep quality. The study analyzed 22 different studies with over 300 participants and looked at 13 types of exercise ranging from weightlifting to swimming and yoga. The key takeaway? Any form of exercise can improve sleep quality. If you’re struggling to sleep, one of the first questions to ask is: are you exercising regularly?
1. Yoga: The Sleep Enhancer
Among all the exercises studied, yoga emerged as the most effective for improving sleep. Regular practice not only helps individuals fall asleep faster but also reduces nighttime awakenings. In my research for Age Like a Girl, I discovered that estrogen plays a crucial role in regulating melatonin, the hormone responsible for sleep. For menopausal women, estrogen levels drop, leading to sleep difficulties. However, incorporating yoga before bedtime can help mitigate this issue by reducing sleep fragmentation.
2. Tai Chi: Deep Sleep and Brain Detox
The second exercise to consider is Tai Chi. This gentle form of martial arts has been shown to improve deep sleep, which is essential for brain detoxification. During deep sleep, the brain flushes out toxins, which is critical for preventing cognitive decline and diseases like Alzheimer’s. Participants who practiced Tai Chi reported better sleep architecture, meaning they moved more effectively through the different stages of sleep, including restorative and REM sleep. Remarkably, the benefits of Tai Chi persisted long after participants ceased practicing it, with lasting improvements in sleep quality.
3. Walking or Jogging: Daytime Strategies for Nighttime Sleep
The final exercise I want to highlight is walking or jogging. Engaging in these activities during the day can significantly enhance nighttime sleep quality. Walking and jogging help alleviate fatigue, improve concentration, and boost mood—especially after a poor night’s sleep. These exercises are also easy to incorporate into daily routines, making them a sustainable choice for many. Whether you walk your dog, join a friend, or listen to a podcast, these activities can be enjoyable and beneficial for your overall health.
Conclusion: Simple Steps to Better Sleep
In summary, improving your sleep doesn’t have to be complicated. By incorporating yoga, Tai Chi, and walking or jogging into your routine, you can significantly enhance your sleep quality. It’s about putting your body in a parasympathetic state and ensuring you’re active during the day. If these exercises resonate with you or have helped your sleep, please share your experiences in the comments. Remember, you deserve to live in a body you love, and achieving better sleep is within your reach!
For more insights and tips on improving your health and wellness, be sure to check out my other videos and resources. And as always, don’t give up on yourself—I'm cheering you on!