Tip 3 How to sleep better : Get regular exercise
Studies show that regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality.
Just keep in mind that exercise is not a quick fix. It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient. Focus on building an exercise habit that sticks. Better sleep will follow.
For a better sleep, time your exercise right
Exercise speeds up your metabolism, elevates body temperature, and stimulates activating hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.
Try to finish moderate to vigorous workouts at least 3 hours before your bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. For some people, it can take up to 6 hours for the body to fully cool down after exercise to a temperature conducive to sleep.
Don’t feel glued to the couch, though. Relaxing, low-impact exercises such as yoga or gentle stretching can help promote sleep.