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.

- Aerobic exercises are the greatest to combat sleeplessness. Aerobic means “with oxygen.” Aerobic exercises boost the amount of oxygen in the blood. Examples of aerobic exercises are: jogging, walking, swimming, bicycling, jumping rope, dancing, riding a stationary bicycle, and using a treadmill.

- Anaerobic, or nonaerobic, means “without oxygen.” Anaerobic exercises, such as slow walking, bowling, or strength training with weights, are important to your overall fitness level.

- Yoga has a stimulatory effect on your nervous system, particularly the brain. Yoga uses breathing techniques and yoga postures to increase blood circulation to the brain centre, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension.

- Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved in Tai Chi are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi may help people with insomnia by promoting relaxation.

- Make Sex. As with all exercise, you will get the most sleep benefits from it if it works out your body and mind. If you do the “same old routine,” the exercise benefits you receive will not be as good than if you use variety. Using variety in your positions, for example, will work different muscle groups and will also keep your mind active and interested. It will also, of course, make sex more fun

- Dancing has to be considered an excellent exercise in general and for fostering a good night’s sleep. On a physical level, most dancing need not be overly harsh on body. But your feet may take some abuse, especially at first. Dancing often works many major muscle groups of the body and can be terrific aerobic exercise.

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.