Insomnia involves difficulty falling or staying asleep. Exercise helps insomnia through multiple mechanisms: physical tiredness, stress reduction, and circadian rhythm regulation. Timing matters: vigorous exercise should end hours before bed, while gentle stretching can occur before sleep. Movement during the day supports sleep at night. Get your personalized routine: Start your 14-day free trial Evening Relaxation Gentle movement that promotes sleep. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Tension Release Let go of daytime stress. JME 1 Look left and then right JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 6 Gently tuck your chin to your chest Hip Opening Release stored physical and emotional tension. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Breathing and Calming Parasympathetic activation for sleep. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 94 Slowly bend forward and reach your hands toward the floor. Progressive Relaxation Systematic body relaxation. JME 52 Hug one arm across your body for a gentle stretch. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. Exercise and Sleep Timing Morning or afternoon exercise supports sleep. Avoid vigorous evening exercise. Gentle stretching before bed helps. Consistent timing matters. Persistent insomnia requires professional evaluation. Insomnia Support Programming simplmobility provides sleep-supportive routines. 2-3 minute sessions complement comprehensive insomnia management. Start Your Free Trial