Does Cycling Help Insomnia?

an animated picture of a man asleep next to his bike

Does Cycling Help Insomnia?

Insomnia is a common problem that affects millions of people around the world. It can be caused by a variety of factors, including stress, anxiety, and medical conditions. If you're struggling with insomnia, you may be looking for ways to improve your sleep quality. One activity that has been shown to be helpful is cycling.

How Cycling Can Help You Sleep

There are several reasons why cycling may help you sleep better. First, it is a form of moderate-intensity exercise. Exercise has been shown to improve sleep quality in general. When you exercise, your body releases endorphins, which have mood-boosting and pain-relieving effects. Exercise can also help to tire you out, making it easier to fall asleep at night.

Second, cycling can be a relaxing activity. Being outdoors in nature can help to reduce stress and anxiety, both of which can interfere with sleep. The rhythmic motion of pedaling can also be calming and soothing.

Third, cycling can help to regulate your body's natural sleep-wake cycle. When you expose yourself to sunlight during the day, it helps to suppress the production of melatonin, a hormone that makes you sleepy. In the evening, when you avoid bright light, your body starts to produce melatonin, signaling to you that it's time to sleep. Cycling outdoors during the day can help to regulate your melatonin production and make it easier to fall asleep at night.

How Much Cycling Do You Need to Do?

The amount of cycling you need to do to improve your sleep depends on your individual needs and fitness level. However, most studies suggest that at least 30 minutes of moderate-intensity exercise most days of the week is beneficial for sleep.

Tips for Cycling for Better Sleep

If you're new to cycling or haven't been cycling regularly, start slowly and gradually increase the amount of time you spend cycling. It's also important to choose a time of day that works for you. Some people find that cycling in the morning helps them sleep better at night, while others find that evening rides are more relaxing.

Here are some additional tips for cycling for better sleep:

  • Avoid cycling too close to bedtime, as the endorphins released during exercise can make it harder to fall asleep.
  • Make sure your bike is in good condition and that you are comfortable riding it.
  • Choose a safe route to ride on.
  • Listen to your body and take breaks if you need them.


Cycling is a great way to improve your overall health and well-being, and it may also help you sleep better. If you're struggling with insomnia, it's worth giving cycling a try. Just be sure to start slowly and listen to your body.

Additional Resources

I hope this blog post was helpful. If you have any questions, please feel free to leave a comment below.


This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your doctor before starting any new exercise program.

I would also like to add that it is important to talk to your doctor if you are experiencing chronic insomnia. There may be an underlying medical condition that is causing your sleep problems.

Here is my next post:  Tips for Cycling with Knee Pain


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