"The Proven Workout Class for Better Sleep"
Experts recommend resistance training, such as weightlifting and bodyweight exercises, as the best form of exercise to improve sleep quality and duration. A 2022 study by the American Heart Association found that people who did resistance workouts slept for 40 more minutes a night than those who didn't exercise at all and 17 more minutes than those who did cardio alone. Resistance exercises stimulate the production of adenosine, a hormone that promotes sleepiness, and enable melatonin to work more effectively, leading to better sleep quality and feeling more rested upon waking. While both aerobic and resistance exercise are important for overall health, the study suggests that resistance exercises may be superior for improving sleep.
