Struggling to sleep? You’re not alone. Up to 10% of people suffer from chronic insomnia, and even more deal with occasional sleepless nights. While traditional treatments like cognitive behavioral therapy for insomnia are helpful, they don’t work for everyone.
But there’s another solution—exercise.
A new meta-analysis confirms that sleep and exercise are deeply connected. Regular movement can improve sleep quality, helping you stay asleep longer, reduce nighttime wakefulness, and wake up feeling more refreshed.
So, if you’ve ever tossed and turned at night, wondering why your body won’t switch off, the answer might not be in a sleep app or a new mattress. It might be in how you move during the day.
Does exercise help sleep? Science says yes
The study confirms what many have felt firsthand—exercise improves sleep quality. Researchers analyzed 19 randomized controlled trials with 1,233 participants diagnosed with insomnia and found that those who exercised experienced:
- Better sleep quality – Participants felt more rested and satisfied with their sleep.
- Less nighttime wakefulness – They spent less time awake after falling asleep.
- Improved sleep efficiency – More of their time in bed was actually spent sleeping.
But here’s where it gets interesting:
- Greater intensity, greater results – Higher-intensity exercise led to better sleep improvements.
- Stronger effects for older adults and women – Groups that often struggle with disrupted sleep saw the biggest gains.
Total sleep time didn’t change significantly, but the quality of sleep did. And when it comes to feeling rested, quality is everything.
So, does exercise help sleep? Without a doubt. The science is clear—move more, sleep better.
Why sleep after exercise feels different
You push your body. Your body responds with deeper, more restorative sleep. There’s a reason your best nights often follow a solid workout—exercise shifts your body into recovery mode and resets key sleep systems:
- Body temperature regulation – Exercise raises your core body temperature, and when it drops post-workout, it signals to your body that it’s time to rest.
- Stress reduction – Exercise reduces cortisol (the stress hormone), helping your brain wind down at night.
- Melatonin boost – Physical activity helps regulate your circadian rhythm, making it easier to fall asleep naturally.
Sleep after exercise isn’t just better. It’s biologically optimized.
The best type of exercise for better sleep
Not all workouts have the same effect. The study found that higher-intensity exercise led to the biggest sleep improvements, while low-intensity workouts weren’t as effective.
That’s where CAROL Bike comes in:
- Short, intense workouts – Just 5 minutes, 3x a week delivers maximum sleep and exercise benefits.
- AI-personalized resistance – Tailored to your fitness level, pushing you just enough for results.
- A sustainable habit – After a bad night’s sleep, a 60-minute gym session feels impossible. But 5 minutes? It’s over before you can think of an excuse.
Research shows that short, intense workouts deliver maximum sleep and exercise benefits compared to logner exercise.
Why CAROL Bike is the most efficient way to improve your sleep
CAROL’s signature REHIT workout delivers maximum impact in minimum time. With just 2×20-second sprints, it triggers a powerful physiological response—mobilizing 25-30% of muscular glycogen, your body’s emergency energy reserve. This rapid energy demand signals your body to adapt, improving fitness, metabolism, and recovery.
Backed by science, CAROL Bike’s AI-personalized workouts are proven to deliver superior health and fitness benefits in 90% less time than traditional cardio.
So, if time is tight or fatigue holds you back, CAROL Bike makes it easy to stay consistent and improve sleep through exercise.
How to use exercise to improve your sleep
Struggling with sleep? Start small. Here’s how to make the sleep and exercise connection work for you:
- Time it right – Exercise at least 3 hours before bed to avoid overstimulation.
- Go for intensity – The research is clear: higher-intensity workouts lead to better sleep.
- Be consistent – The benefits build over time, so stick with it.
- Pair it with good habits – Exercise alone isn’t enough. Limit caffeine, reduce screen time, and keep a regular sleep schedule.
And if time is your biggest obstacle? CAROL’s short, science-backed workouts make it easy to stay consistent.
Final word on sleep and exercise
When sleep feels out of reach, it’s tempting to look for quick fixes. But real change happens from the inside out.
Exercise is one of the most effective, science-backed ways to improve sleep. In particular, short, high-intensity bursts like CAROL’s REHIT workouts.
Got a question? Let's book a call.
All our experts have MSCs in Exercise Science, and they’re here to answer your questions. Whether it’s about the science behind CAROL Bike, or general fitness advice, whatever’s on your mind—we’re here for you.
