If you experience poor sleep quality, then cardio workouts, such as swimming, biking, jogging, or walking, may help you sleep and reduce sleep apnea symptoms.
But you don’t have to overdo it. Some studies suggest moderate-intensity cardio is better than more intense exercise for sleep health. Aerobic exercise releases chemicals called endorphins into your bloodstream. For some people, this increases brain activity and
keeps them awake. Try to end your cardio exercise 1 to 2 hours before bedtime so your brain can wind down.
Another benefit to continued cardio workouts is more restful sleep. Moderate aerobic exercise (the kind you can do and still hold a conversation) increases the amount of deep sleep you get. Deep sleep is when your body and brain rejuvenate.
Resistance exercises such as sit-ups, push-ups, and weightlifting build muscle could also improve sleep as well as lower anxiety and depression symptoms that may hinder sleep.
Yoga is yet another way to help improve your sleep quality. Studies show that for certain groups of people such as adults over 60, women with sleep problems, and women with type 2
diabetes, a regular yoga practice can improve the quality of sleep you get each night.
Stretching and breathing before sleep has been proven equally effective. Taking a few minutes each night to do deep breathing lowers your blood pressure, creates calm, and relaxes your body to get it better prepared for a night of good sleep. Adding simple stretches to your bedtime routine can improve blood flow and relieve muscle tension so you’re better relaxed for
sleeping. Some studies show stretching can increase the amount of rapid eye movement (REM) sleep you get, which is when your brain organizes and stores memory.

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