Brief
Ten‑minute exercise routine can improve deep sleep, experts say
A short, moderate‑intensity workout may enhance deep, non‑REM sleep, researchers claim.
By Felo News Desk · Published
Professor Brendon Stubbs of King’s College London says a ten‑minute bout of moderate exercise each evening can increase the amount of deep, non‑REM sleep, citing a 2025 US study published in the Journal of Physical Activity.
What happened
The study tracked participants who performed ten minutes of activity that raised heart rate but still allowed conversation. Results showed a measurable rise in time spent in deep sleep, the most restorative stage, compared with a control group that did not exercise.
What the reports add
Daily Mail reports that the research found the exercise did not need to be intense; walking briskly after dinner is highlighted as an easy entry point. The article also notes that walking outdoors can lower cortisol, a stress hormone linked to sleep disruption.
What was said
"Just 10 minutes of exercise is enough," Professor Stubbs told Daily Mail. He added, "For anyone starting from scratch, a brisk ten‑minute walk is hard to beat." Dr Sophie Bostock, a sleep scientist quoted in the piece, agreed that a short walk is a practical first step.
How it came about
The recommendation follows a broader shift away from traditional bedtime rituals such as warm baths or herbal pills. Earlier Felo coverage on lifestyle health trends highlighted similar moves toward simple, evidence‑based interventions for sleep improvement.
Key facts
- A ten‑minute moderate‑intensity exercise session can increase deep, non‑REM sleep. (dailymail.co.uk)
- The 2025 study defined moderate activity as raising breathing rate while still being able to hold a conversation. (dailymail.co.uk)
- Professor Brendon Stubbs recommends a brisk ten‑minute walk after dinner as a beginner-friendly option. (dailymail.co.uk)
- Walking outdoors may lower cortisol, which can negatively affect sleep. (dailymail.co.uk)
- The study was published in the Journal of Physical Activity and involved daily ten‑minute exercise bouts. (dailymail.co.uk)
Sources
- [1] dailymail.co.uk — originally reported as “The 10-minute daily exercise routine to beat insomnia: Experts reveal”
