“Exercise daily to help deepen sleep and help resolve insomnia.” John L. Eickholt, MD
This tip can be a little tricky for some, depending on schedule and ability.
First, let’s address schedule. You will sleep better at night if you exercise during the day. However, physical activity tends to work against immediate sleep by promoting alertness, so exercise no later than 3-4 hours before bedtime. Even if you feel you have no problem falling asleep after physical activity, it can dramatically affect the quality of sleep. The best time to exercise, if possible, is shortly after awakening to promote wakefulness. To promote sleep, the best time to exercise is mid to late afternoon.
Now, as far as ability, exercise does not have to be extreme to induce sleep. Always stay within your limit. If your limit is to walk for 10 minutes, start there, and work your way up slowly. Increasing too fast and/or too much can lead to injuries and other health complications, which can also negatively impact sleep. Check with your medical provider before starting any new exercise regimen.
Are you stuck on what to do for exercise? You don’t need a gym membership or personal trainer, but that may help if you are looking for extra support. If you simply need ideas, you could try some classes, or do a quick internet search for videos that fit your needs.