The City Mattress Blog

sleep tips

Best workouts to improve your sleep


Getting a good night's sleep is crucial for maintaining physical and mental health. Regular exercise has been shown to improve sleep quality, but not all workouts are created equal when it comes to promoting restful slumber. In this blog post, we'll explore the best workouts for a good night's sleep.



Yoga is a low-impact exercise that can help you relax and unwind before bed. Practicing yoga can decrease stress, anxiety, and depression, all of which can interfere with sleep. It also promotes flexibility and reduces muscle tension, which can alleviate pain and discomfort that may keep you awake at night.


Resistance Training

Resistance training is another great workout for improving sleep quality. Strength training has been shown to reduce insomnia symptoms, increase sleep duration, and enhance sleep quality. It also helps to reduce stress and anxiety levels, which can further improve sleep quality.


Aerobic Exercise

Aerobic exercise, such as running, swimming, or cycling, is known for its cardiovascular benefits, but it can also improve sleep quality. Regular aerobic exercise has been shown to increase total sleep time, decrease the time it takes to fall asleep, and improve sleep quality in adults with insomnia.


Tai Chi

Tai Chi is a form of Chinese martial arts that involves slow, flowing movements and deep breathing. It is a low-impact exercise that can promote relaxation and reduce stress levels. Tai Chi has been shown to improve sleep quality, reduce insomnia symptoms, and increase sleep duration in adults.



Pilates is a low-impact workout that focuses on building core strength, improving posture, and enhancing flexibility. It is a great workout for reducing muscle tension and promoting relaxation before bed. Pilates has been shown to improve sleep quality and reduce sleep disturbances in adults.


In conclusion, there are several workouts that can help promote a good night's sleep. Yoga, resistance training, aerobic exercise, Tai Chi, and Pilates are all great options for improving sleep quality and reducing insomnia symptoms. Remember to listen to your body and consult a healthcare professional before starting a new exercise routine. Sweet dreams!