A good night&rsquos sleep is essential for physical and mental health, aiding heart, immune, and metabolic functions while allowing the brain to process memories. Yet, nearly 40% of adults fail to get the recommended seven hours of sleep, raising risks for health issues, injuries, and even premature death. Fortunately, regular exercise can help improve sleep quality.

According to Dr. Eric Olson from the American Academy of Sleep Medicine, exercise helps people fall asleep faster, sleep deeper, and stay asleep. A 2023 review in Cureus Journal of Medical Science found that physical activity boosts melatonin production, reduces stress, elevates mood, and regulates body temperature &mdash all critical for good sleep. Exercise may also help manage sleep disorders like insomnia, sleep apnea, and restless legs syndrome.If you are getting good sleep, you may feel more positive about logging some morning miles. Oleg Breslavtsev/Moment RF/Getty Images

Timing exercise is important. Exercising earlier in the day allows the body temperature to drop before bedtime, promoting better sleep. Evening workouts are fine if you allow 60&ndash90 minutes to cool down. Gentle activities like yoga or tai chi can also be beneficial close to bedtime.

Although responses to exercise and sleep vary individually, most people find that regular physical activity improves sleep, and better sleep makes workouts &mdash and life &mdash more enjoyable.