Best Exercise for Sleep


There is a strong link between having an active lifestyle and a good sleeping habit. And that is why we encourage everyone to stop being sedentary and start practicing the best exercise for sleep. We understand that technology allowed us to be more efficient. But that’s also one of the reasons why we are becoming lazier day after day. To further convince you, here are some of the effects of living an inactive lifestyle.

  • cardiovascular diseases
  • high blood pressure
  • osteoporosis
  • lipid disorder
  • diabetes
  • obesity
  • colon cancer
  • anxiety
  • depression

And according to the World Health Organization, 2 million deaths per year are related to physical inactivity.

So, shall we start working out? The answer should be yes.

Now, the next question is, what is the best exercise for sleep? Here are some that could help you.

List of Best Exercise for Sleep

Take note that most exercises in this list are safe for beginners. However, we still encourage that you ask your doctors about the best activities suited for your current health condition. That way, you can get regular quality sleep, and at the same time, cover your holistic health.

Cardio Exercises

First on our list are cardio exercises. These are also called aerobic exercises. With this, you are encouraging rapid breathing, leading to improved blood pressure. This essentially lowers the risk of heart diseases. You can start with moderate-intensity activities such as slow bike rides or brisk walking. Now, if you want to level up your game, switch to higher intensity exercises like running, tennis, or basketball.

We do understand that during these times, people try to limit their outdoor activities. But that doesn’t mean you should stop working out. Fortunately, there are many YouTube channels that are highly engaging and will persuade you to sweat it out. Here are some of our favorites.

The Fitness Marshall

If you feel bored when working out, we guarantee you that The Fitness Marshall will change your views. It’s fun and it feels like you are just dancing with your friends. Speaking of which, you can hold a virtual work out session with your pals and dance together. This is way better than watching TV series the whole day.

Fitness Blender

If you only have limited time to work out, we recommend the Fitness Blender. Their routines are made for busy people, and you can do it in 5 minutes. But of course, they also have longer routines just in case you are in the mood.

If these channels are still not according to your liking, then maybe getting a Cardio Stepper is what you need.

Sunny Health & Fitness Advanced Stepper Machine 

Best Exercise for Sleep - Tip Top Sleep

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This stepper has a digital monitor where it shows count, time, and calories. At least you do not have to leave your homes, yet be able to get the benefits of walking. You can even adjust it according to your height. The materials used are of top quality and could handle up to 250lbs. Its users were shock that a tiny machine can do so much.  It also comes with a resistance bands perfect for our next type of exercise.

Apart from staying fit, studies show that regular cardio exercises could promote a good sleep. So, better start right now.

Resistance Exercises

Resistance exercises are also called strength training which targets muscles on our body. You can add some resistance routines to your regular cardio activities to improve your physiological health. Some of the common resistance exercises are lifting weights, sit-ups, push-ups, and using bands. This could be difficult at first, but you will soon reap the benefits if you are consistent in doing it.

Renoj Resistance Bands 

Best Exercise for Sleep - Tip Top Sleep

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Here’s our recommendation if you are looking for resistance bands. It’s made of natural latex, and you can use it for different exercises. If you want to workout your arms, glutes, legs, or shoulder, this product could certainly help you. Best of all, you can bring anywhere you go. So whether you are working out at home, or you are compelled to go to the office, sneaking a quick resistance exercise should be easy.

Similar to cardio exercises, it helps in giving us the best quality of sleep. Apart from that, it can reduce the risk of anxiety and insomnia.

Take note that further studies are needed to prove its benefits to sleeping. Nevertheless, resistance exercise on its own could help you holistically.


We also recommend that you try yoga which is a kind of resistance training. This is ideal for improving your posture and breathing.

It’s a form of meditation that can reduce stress, lose weight, and is beneficial if you are experiencing back pain.

If you decide to try out yoga, you might want to get our recommended mat below.  Remember that there are several available online, but the quality could be bad. You need to do your due diligence to find the right one for your needs.

Healthyoga Eco Friendly

Best Exercise for Sleep - Tip Top Sleep

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Here we have the Healthyoga Eco-Friendly Yoga Mat. While this is more expensive than other yoga mats, you will never have to worry about its quality. This doesn’t have latex, PVC, or any other heavy metal. They also use a body alignment system where you can adjust your hands to the right position. The manufacturer of this yoga mat has been in the industry for ten years. It isn’t surprising that they have perfected their product.

Many of its current users were hesitant to buy this first because of the cost. But after risking it, they are all happy and claim that it’s far better than what they have used before.


As much as we want to just lie down on the couch and relax, that proves to be more disadvantageous for your overall health. Thus, you need to get up and do physical activities that can improve your life.

Sooner or later, it will become a part of your routine, and you will be able to enjoy the benefits. Hopefully, the above list of the best exercise for sleep will help you choose the right activities.

By Michelle D.

Meet Michelle, founder of Tip Top Sleep, a website dedicated to helping you achieve the best sleep possible. With over 50 years of combined experience in the realm of sleep, Michelle and her team provide easy-to-follow tips and strategies to help you feel better, function better, and live better through optimal sleep. Let us help you prioritize your sleep and discover the power of a good night's rest.