5 kinds of bedtime exercises that you can do at home, super simple, can make your sleep better unconsciously!

The latest "White Paper on Sleep Health of Chinese Residents" released in 2024 shows that the average sleep duration of Chinese residents is generally short, at 6.75 hours, and 28% of the population sleeps no more than 6 hours at night. The quality of sleep is also unsatisfactory, with more than 60% of people having poor sleep quality, and even 1/5 of people being at a "poor" level (<70 points).

For today's busy people, getting a good night's sleep seems to have become a "luxury". However, in recent years, many scientific studies have shown that resistance exercise (such as squats, push-ups and other strength training) may be a "natural medicine" to improve sleep.

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Research confirms that:

Resistance exercise can help improve your sleep!

In an article published in Sleep Medicine in January 2025, researchers recruited a group of male college students with delayed sleep-wake phase disorder (DSWPD), a disorder characterized by late falling asleep and difficulty waking up, which results in a mismatch between sleep time and daily life rhythms.

The participants were randomly divided into two groups, one group performed resistance exercise (such as dumbbell training, squats, etc.), and the other group performed aerobic exercise (such as running, cycling). The experiment lasted for several weeks, during which their key indicators such as sleep time, sleep efficiency, deep sleep duration, and number of awakenings at night were recorded through sleep logs, wearable devices and other tools.
Results showed that participants who performed resistance exercise had significant improvements in:

Shortened time to fall asleep: On average, they fell asleep about 15 to 20 minutes faster than the aerobic exercise group.

Improved sleep efficiency: The resistance exercise group’s sleep efficiency improved by about 10%, while the aerobic exercise group’s sleep efficiency only improved by about 5%.

Increased deep sleep: The resistance exercise group's deep sleep duration increased by about 20 to 30 minutes, which was significantly better than the aerobic exercise group.

The researchers believe that the reason why resistance exercise is more effective may be related to its unique effect on the body and nervous system. Resistance exercise not only relieves physical tension by stimulating muscle strength growth and physical recovery, but also promotes relaxation of the central nervous system, making it easier to fall asleep.

Additionally, studies have shown that resistance exercise can regulate levels of melatonin in the body (a natural substance that helps regulate sleep), while also reducing the body’s inflammatory response, improving mood, and making people feel more relaxed and happy.

At the same time, the effect of resistance exercise will become more obvious as the duration of persistence increases. However, for older people, the effect may be slightly weakened, so middle-aged and elderly people may need to persist for a longer period of time.

In general, resistance exercise is a simple, safe and inexpensive method that not only helps us sleep better, but also has benefits for our physical and mental health. It is worth a try.

These 5 types of resistance exercise

Recommend you to try!

Next, we recommend some simple resistance exercises that you can easily complete at home, hoping it will be helpful to you.

1. Bodyweight squat: Stand with your feet shoulder-width apart, toes pointed forward, slowly bend your knees and squat down, imagining that you are sitting on a chair until your thighs are almost parallel to the ground. Keep your back straight and your abdomen tight, then use your lower limbs to return to standing position.

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2. Wall push-ups: Stand facing the wall, about one step away, with your hands shoulder-width apart, supporting your body on the wall in a straight line. Slowly bend your elbows, bring your chest close to the wall, and then push back to the original position. This exercise is suitable for those with weaker strength. When you advance, you can try to change the wall to a solid tabletop.

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3. Elastic band rowing: Fix the elastic band to a firm part, sit on the ground, stretch your legs and keep your back straight. Hold both ends of the elastic band with both hands, gradually pull the elastic band back, move your elbows back to squeeze your shoulder blades, and then slowly put it back. This action can exercise the back muscles very well.

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4. Hip bridge: Lie on your back with your knees bent about 90 degrees, feet flat, and hands on both sides of your body. Slowly lift your hips until your shoulders, hips, and knees form a straight line, tighten your hips and waist at the top, hold for 1 to 2 seconds, and then slowly lower.

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5. Dumbbell shoulder press (can be replaced by a water bottle): Sit or stand, hold dumbbells or water bottles with both hands and raise them to shoulder height, palms facing forward, push upward to the top of the head until the elbows are finally straightened, and slowly put them down. This action improves shoulder and neck tension and strengthens the muscles of the upper limbs.

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Of course, before performing the above training movements, you must first evaluate your body. If there are any abnormalities, you must follow the advice of a professional doctor.

Summarize:

In fact, we are not without solutions to most sleep problems. In summary, resistance exercise has become the best choice for improving sleep with its low cost, high safety and multiple health benefits. Scientific research has confirmed that 20 minutes of home exercise 3 times a week is enough to start a virtuous cycle of "sleep optimization".

Starting today, pave the way for a deep sleep at night with a set of resistance training!

Planning and production

Author: Huang Tao, Head of the Sports Medicine Rehabilitation Department at the Chongli Branch of Peking University Third Hospital

Reviewer: Zhao Wei, Chief Physician, Department of Neurology, Tianjin University TEDA Hospital

Planning丨Yinuo

Editor: Yinuo

Proofread by Xu Lai and Lin Lin