When it comes to exercise, say sleep experts, "Just do it." Regular, moderate exercise has proven highly effective in helping people get a better night's sleep.

Get into a Regular Routine

You might be tired of all the advice about exercise as a way to lose weight or improve cardiovascular health. Or, you might just be tired, period! If that's the case, you've just identified one more terrific reason for starting - or sticking with - a regular exercise routine.

Studies have shown that regular, moderate aerobic exercise can decrease Time to Z and boost your time in Deep sleep. According to the National Sleep Foundation and the Sleep Medicine Center at the Cleveland Clinic, regular exercise is one of the top 8 treatments for sleep disorders.

If you're new to an exercise routine, remember to consult your doctor for advice on the best way to start.  If you're already in the habit of exercising regularly, keep it up! Regular physical exertion shows great benefits to your sleep.

Why Does Exercise Help Us to Sleep Better?
Body temperature and the brain's sleep-wake cycle are closely linked, according to sleep scientist Dr. Michael Breus. The increase in body temperature during exercise, followed by the drop in body temperature after a few hours of rest could be why sleepiness occurs. Exercise eases muscular tension, reduces stress, and increases the body's production of endorphins, which in turn create a sense of well-being. This overall sense of ease may help you sleep better.

"The timing and intensity of exercise seems to play a key role in its effects on sleep," notes Dr. Breus. If you can, try to avoid the three hours before bedtime. However, the benefits of exercise outweigh the potential loss of some sleep, but pay close attention to your personal sleep habits to ensure a better night's rest.

Moderate exercise typically means at least 20 to 30 minutes of brisk walking, using the treadmill or stationery bicycle, or similar vigorous movement. According to researchers at the Henry Ford Heart and Vascular Institute in Detroit, the body interprets lots of spirited activity as exercise - whether you're jogging, vacuuming the stairs, raking leaves, or walking your dog.

Mild activity close to bedtime can actually be very helpful in getting the body ready for sleep. Gentle stretching and yoga, in particular, tend to be relaxing, helping to reduce stress and tension.

Final word on exercise? WebMD notes, "According to a wealth of research, exercise is the silver bullet for a better quality of life." Any exercise is good for your body and for your sleep.