Tips for great sleep

Exercise Your Way to Better Sleep

February 9th, 2016

When it comes to exercise, sleep experts are all on the same page:

Just do it.


Regular, moderate exercise has proven highly effective not only in helping people lead a healthier lifestyle, but also in helping them get a better night’s sleep.

Getting started

If exercise isn’t a part of your regular routine, or if you want to make sure that you’re doing the right moves at the right time, here are four essential tips for exercising your way to a better night’s sleep.

  • Timing matters. Generally, try to finish your moderate workout by the early evening hours, to give your muscles and circulatory system time to calm down and prepare for sleep. Schedule your exercise to conclude at least three hours before bedtime.
  • Push yourself just a little. Moderate aerobic exercise should be done for at least 20 to 30 minutes to reap the biggest benefits for your sleep. Examples of moderate forms of exercise include: jogging, swimming, scrubbing floors, riding a bicycle, jumping rope, washing your car, brisk walking, using a treadmill or stationary bike.
  • Go light at night. Mild, non-aerobic activity can help you relax at the end of the day, and cue your body that it’s time to sleep. Examples of mild exercises are: yoga, stretching, walking at a relaxed pace, breathing deeply, relaxation exercises. These light forms of exercise are ideal for end-of-day physical activity.
  • Keep going! Getting into the habit of exercise will improve sleep habits over time. Some research suggests that the full sleep-related benefits of exercise accrue gradually. For your health and your sleep, find an exercise routine you can live with and stick with it for the long term.

* ResMed recorded and analysed 2,000,000 nights of sleep in the development of S+

** Users with average sleep scores between 50-60 improved their sleep by an average of 44.71 minutes per night after one week of use.

*** Below average users are those with an average sleep score below 75. Poor sleep is defined as an average sleep score between 50-60. Very poor sleep is defined as an average sleep score between 30-50. Users with average sleep scores between 30-50 improved their sleep by more than 70 minutes per night after one week of use. Aggregate S+ user data as of 03/19/2015. All data is derived from a sample size of [5932] users as of 03/19/2015. Your results may be different.

Note: S+ is not a medical device. If you are seeking information on how to treat a sleep disorder, you should talk to your healthcare provider.