The link between aerobic exercise and sleep may seem obvious to most Americans.  For years we have heard that exercise reduces stress hormones, which in turn, improves sleep patterns.  One study concluded that after 16 weeks in a moderate intensity exercise program, people fall asleep 15 minutes earlier and sleep about 45 minutes longer at night.

What most people don’t know is that many doctors and sleep specialists believe exercising in the late afternoon or early evening provides an even greater sleep benefit to insomniacs.  Why?

Experts believe that raising your body through moderate aerobic exercise actually helps reduce insomnia, middle-of-the-night insomnia, and other sleep disorders.  The theory is that good sleep requires a cooling of body temperature.  So, by exercising just a few hours before bedtime, the post-exercise cooling off period prepares the body for sleep.   It’s similar to taking a hot bath before bed.  Body temperature goes down after bathing and sleepiness comes on quickly.

Exercise tips to help you sleep better tonight:

1. Time your exercise program no more than 4 or 5 hours before bedtime.
2. Make sure you sweat.  Various studies conclude that non-aerobic stretching exercises do not help you sleep.
3. Stay with the program. It can take up to 4 months of a regular exercise program before your sleep improves.