Optimal Exercise Types and Doses for Improving Sleep Quality

We know that exercise can make us feel better, improve our mood, and help us live longer. But one of its most underappreciated benefits is better sleep. And not just for athletes or insomniacs. The right kind of movement, at the right dose, can significantly enhance sleep quality for almost anyone.

Table of Contents:

1. Mind-Body Movement and Cancer-Related Sleep Disturbances

2. Acupressure: A Low-Intensity Alternative to Traditional Exercise

3. Qigong and Taichi: Moving Meditation for Better Sleep

4. Timing and Circadian Alignment Matter

5. A Combined Approach Works Best

About Me

I am Adriano dos Santos, MSc, rNutr, IFMCP, MBOG, RSM, a Functional Registered Nutritionist, Sleep Medicine & Microbiome Researcher and Educator.

Introduction

Physical activity has long been associated with better sleep, but recent research is shedding light on how different types of movement influence specific aspects of sleep, such as duration, efficiency, and nighttime awakenings. What’s becoming clear is that not all exercise yields the same effect, and factors like intensity, frequency, and timing all play a role. Gentle practices such as yoga and tai chi appear to reduce nervous system hyperarousal, while more vigorous activity may improve sleep depth and duration when timed appropriately. Even techniques not traditionally classified as exercise, like acupressure, are showing measurable improvements in sleep outcomes, particularly for people with limited mobility.

This blog post explores the latest evidence on which movement strategies support better rest, how much is needed, and why consistency and circadian alignment matter more than we once thought.

Mind-Body Movement and Cancer-Related Sleep Disturbances

Sleep problems are extremely common in people with cancer, often persisting even after treatment ends. A review of 68 randomized controlled trials found that yoga is one of the most effective non-pharmacological approaches for improving sleep quality in individuals recovering from cancer treatment (Han J. et al., 2023). Interestingly, the benefits were dose-dependent. Programs lasting at least 4 to 12 weeks, with sessions 2 to 3 times per week, consistently produced better outcomes (Han J. et al., 2023).

However, sleep improvements tended to wane if the practice wasn’t maintained, highlighting the importance of consistency (Han J. et al., 2023). Long-term adherence may also influence other aspects of recovery, including mood, fatigue, and overall quality of life. The gentle, low-impact nature of yoga makes it accessible for most individuals, even those with limited physical stamina due to recent treatment (Han J. et al., 2023).

Acupressure: A Low-Intensity Alternative to Traditional Exercise

While not technically a form of exercise, acupressure is worth mentioning here because of its surprising effectiveness, especially for hospitalized or mobility-limited individuals. A synthesis of 41 studies involving nearly 3,700 patients found that acupressure significantly improved both sleep quality and sleep efficiency (Ling W. et al., 2025).

Patients who received manual pressure on specific body acupoints, rather than auricular points, experienced better sleep, longer sleep duration, and fewer nighttime awakenings (Ling W. et al., 2025). The ideal regimen appears to be 5 to 10 minutes per session, one to two times daily, over the course of one to two weeks (Ling W. et al., 2025).

This makes acupressure a compelling option in clinical settings where patients may not tolerate or have access to physical activity but still require effective sleep support. Its simplicity, safety, and non-invasive nature add to its appeal, especially when integrated into routine care by trained staff (Ling W. et al., 2025).

Qigong and Taichi: Moving Meditation for Better Sleep

Qigong and taichi were also evaluated for their impact on sleep in patients with cancer, but their effects were less consistent compared to other mind-body therapies. These practices showed weaker and often short-lived improvements in sleep quality, with no significant benefits observed at short-, mid-, or long-term follow-up. 

Qigong

A likely reason is that many participants were undergoing active cancer treatment, which can impose physical and psychological burdens that limit the effectiveness of sleep-focused interventions. Unlike yoga and mindfulness, which consistently demonstrated moderate improvements in sleep outcomes, qigong and taichi did not perform as reliably across studies (Han J. et al., 2023).

Timing and Circadian Alignment Matter

It’s not just what kind of exercise you do but when you do it. Evening chronotypes, or people who tend to stay up late, are more likely to experience poor sleep and worse metabolic health. One major contributor is disrupted circadian alignment from mistimed activity patterns. Moderate-intensity physical activity during the morning or early afternoon appears to support better circadian regulation. This not only enhances melatonin release at night but also reduces risk for type 2 diabetes and improves sleep onset and efficiency (Liu H. et al., 2025).

In contrast, evening physical inactivity and inconsistent sleep–wake schedules may amplify metabolic dysregulation by interfering with the body’s natural rhythm of glucose control and insulin sensitivity. Light exposure from screens and delayed mealtimes in late chronotypes may further worsen sleep quality, making exercise timing even more critical for this population. Exercise too late in the day, especially high-intensity sessions, can raise cortisol and adrenaline levels, making it harder to fall asleep (Liu H. et al., 2025).

A Combined Approach Works Best

What’s perhaps most compelling is that multiple sleep-enhancing strategies work better together. People who slept either too little or too much at night had a higher risk of developing type 2 diabetes, but this risk was significantly amplified when they also engaged in long daytime naps or had poor sleep quality (Liu H. et al., 2025).

Individuals with both long sleep duration and poor sleep quality were at particularly high risk, as were those who combined short nighttime sleep with extended naps over one hour. On the other hand, maintaining 7–8 hours of nightly sleep, limiting naps to under 30 minutes, and improving overall sleep quality consistently showed protective effects (Liu H. et al., 2025). This suggests that an integrative approach combining exercise, proper timing, and stress reduction yields the strongest outcomes.

Conclusion

Sleep is not just a passive state but a dynamic process influenced by how we move, when we move, and how consistently we do it. Whether through structured practices like yoga or lower intensity approaches like acupressure, the evidence is clear that integrating physical activity into daily routines can meaningfully improve sleep quality across diverse populations.

Timing matters too. Aligning exercise with your body’s natural rhythms enhances its impact on both sleep and metabolic health. And while each intervention may offer individual benefits, combining them thoughtfully appears to deliver the most powerful results. When it comes to better sleep, the right kind of movement might be one of the most effective, drug-free tools we have.

References:

1. Ling W., Yang C., Ho M-H., Jae Lee J. (2025). Effectiveness of Acupressure on Sleep Quality Among Inpatients: A Systematic Review and Meta-Analysis. Nursing & Health Sciences. https://doi.org/10.1111/nhs.70075

2. Han J., Cheng H-L., Bi L-N., Molasiotis A. (2023). Mind-body therapies for sleep disturbance among patients with cancer: A systematic review and meta-analysis. Science Direct. https://doi.org/10.1016/j.ctim.2023.102954

3. Liu H., Zhu H., Lu Q., Ye W., Huang T., Li Y., Li B., Wu Y., Wang P., Chen T., Xu J., Ji L. (2025). Sleep features and the risk of type 2 diabetes mellitus: a systematic review and meta-analysis. Annals of Medicine. https://doi.org/10.1080/07853890.2024.2447422