Millions of Americans find themselves in an unfortunate cycle: they feel drowsy and fatigued throughout the day, however, they have difficulty falling asleep when it comes time to go to bed for the evening, leaving them feeling worn out and ill prepared for the next day.

According to the Centers for Disease Control and Prevention (CDC) insufficient sleep is a public health epidemic in the United States. Insufficient sleep has been linked to motor vehicle accidents, industrial disasters, and other occupational and medical errors. In addition, individuals that regularly experience a sleep deficiency are more likely to suffer from several types of chronic diseases including hypertension, depression, diabetes, obesity, multiple types of cancer, increased mortality, and reduced quality of life and productivity.

20 Minutes of Vigorous Exercise a Day for 65% Better Sleep

A new study shows that regular, vigorous exercise can help you sleep and may be a primary key to breaking the cycle of feeling continually tired, both mentally and physically.

The study, which was conducted by researchers at Oregon State University, followed 2,600 individuals from various walks of life, ranging in age from 18 to 85. Researchers found that those who exercised for roughly 150 minutes per week, or just over 20 minutes per day, experienced a 65% increase in the quality of their sleep in comparison to those who didn’t work out at all. For practical purposes, that meant feeling less tired and fatigued throughout the day.

Other benefits observed in those who exercised for roughly 20 minutes per day included a 45% improvement in their ability to concentrate while tired, and a 68% reduction in their likelihood of having leg cramps during sleep.

According to Brad Cardinal, one of the study’s primary authors and an exercise science professor, the research strongly suggests that exercise to help sleep can also improve cardiovascular health and help you achieve an ideal weight. He said that Oregon State’s recent sleep study complements existing evidence suggesting that pharmaceutical drugs are far from the only way to achieve better sleep patterns.

How Can Exercise Help Sleep?

For those who constantly feel fatigued and tired throughout the work week and even on the weekends, adding exercise to their daily lifestyle may seem like just one more energy drain. Although performing additional exercise may seem counter-intuitive when it comes to boosting energy levels, the fact is that it works.

Researchers said that the type of exercise you choose doesn’t really matter, so long as you’re getting a little over 20 minutes of exercise every day. This could include anything from jogging to swimming to joining an aerobics class. A wide range of other exercise types are suggested in our Weight Loss Programs section.

According to Cardinal, caving to the temptation to simply sleep more instead of exercising may be easier, and even necessary when you’re truly exhausted. However, getting into a routine in which you exercise regularly will benefit several aspects of your long-term health, one of which is higher quality sleep, he said.

Exercise to Help Sleep: The Bottom Line

Data from the National Institutes of Health indicates that up to 40% of American adults are sleepy during the day, have difficulty sleeping at night or, more commonly, experience both. If you’re among this group, it may be extremely beneficial to add regular exercise to your daily routine. A little over 20 minutes of vigorous exercise per day will replicate the conditions used in the aforementioned study.

The full text of the Oregon State study can be found in the medical journal Mental Health and Physical Activity.