Summary

Exercise has been proven to enhance your overall sense of well-being, lowering your stress level and defusing those bedtime anxiety attacks that may keep you up at night. Anxiety is perhaps the top reason people can't get to sleep at night--thinking about problems on the job, paying the bills, family issues, a myriad of reasons.

Most people who complain of sleep problems lead sedentary lives and don't have a regular exercise routine. Rarely does one see athletes with insomnia.

Exposure to bright light such as sunshine plays a key role in setting your body's natural clock or daily circadian rhythm so that your sleep/wake cycle remains stable. Physical activity can act like sunlight as well, helping to set and maintain your biological clock.

There is also a lot to be said about exercise lowering depression and producing the release of mood-improving endorphins.

Avoid exercising within three hours of bedtime. Some people try to tire themselves out by exercising close to bedtime. This tactic can backfire, since exercise actually stimulates the body by speeding up the heart rate and metabolism.

Exercise Tips

* Include cardio training, strength training, and stretching

* Get your heart rate up for at least 20-30 minutes most days of the week.

* Exercise in bright light if possible.

* Experiment with exercising at different times of the day.

What kind of exercise works best? Regular, somewhat vigorous exercise seems to work the best for most people, but the exact type and amount varies from person to person. You may wish to work with a personal trainer or exercise instructor to design a program that works best for you, especially if you are new to exercise. Endurance exercise such as running, walking, swimming or cycling, performed 30-60 minutes, three to five days a week, is commonly prescribed for improving sleep quality in healthy adults. Begin at a reasonable level, in an activity you enjoy, and increase exercise volume gradually to avoid injury.

Exercise improves sleep by producing a significant rise in body temperature, followed by a compensatory drop a few hours later. The drop in body temperature, which persists for two to four hours after exercise, makes it easier to fall asleep and stay asleep.

The exercise you choose should involve vigorous use of your legs if it should help with your sleep. The fatigue produced by using leg muscles acts as a tranquilizer.  Aerobic exercises are the best to combat sleeplessness. These exercises increase the amount of oxygen that reaches the blood. Examples of aerobic exercises are: jogging, swimming, riding a bicycle, jumping rope, dancing, riding a stationary bicycle, using a treadmill, and walking.

Stanford University School of Medicine researchers studied the effects of exercise on the sleep patterns of adults aged 55 to 75 who were sedentary and troubled by insomnia. These adults were asked to exercise for twenty to thirty minutes every other day in the afternoon by walking, engaging in low-impact aerobics, and riding a stationary bicycle. The result? The time required to fall asleep was reduced by half, and sleep time increased by almost one hour.