NORTH DAKOTA (KXNET) — If you wake up groggy and find yourself reaching for another cup of coffee, then it might be time to find a new approach — strength training.

Research has found that resistance training doesn’t just build muscle; it also plays a key role in improving your sleep.

It was discovered that strength training can have a great impact on sleep quality in older adults compared to other forms of exercise like jogging or yoga.

“Most people don’t realize that strength training does more than build muscles — it also resets hormones, supports brain function, and enhances sleep,” explained Dr. John Jaquish, a fitness expert and creator of the X3 training system. “When you engage in resistance training, your body produces more growth hormone, which is essential for muscle recovery and deep, restorative sleep.”

However, there is more. Strength training can also help to regulate cortisol, the body’s main stress hormone.

“High cortisol levels — often a result of stress or overtraining — can disrupt sleep,” Dr. Jaquish added. “But with the right kind of training, you can lower stress hormones and create the ideal conditions for better rest.”

But he also says that more isn’t always better, because overtraining can make sleep issues worse by increasing cortisol.

Fortunately, Dr. Jaquish is sharing some tips to sleep better through strength training.

1. Keep workouts short and effective
   • Short, high-intensity (10-15 minutes) workouts will let you see the benefits without overstressing the body.
2. Train early in the day
   • Nighttime workouts can spike adrenaline and make it hard to wind down.
3. Target large muscle groups
   • Squats and push-ups can optimize sleep-related hormones.
4. Pair training with nutrition
   • Resistance training plus intermittent fasting regulates insulin and supports better sleep.
5. Optimize sleep environment
   • Have your room cool and dark, and limit screens before bed.
6. Stay consistent
   • Aim for three sessions a week.

“Even if you’ve never done resistance training before, starting now can lead to better sleep, improved brain function, and great overall health,” he concluded.