Are you one of the millions who don’t get enough sleep each night? 
For some of us, it’s because we stay up too late trying to get one more thing done. But for others, sleep is simply elusive – insomnia, racing brain, sleep apnea, or restless leg syndrome can rob one of precious sleep and recovery time.
But the solution might be easier than you think – Exercise.
Multiple studies have shown that exercise significantly helps improve people’s sleep. And here is the encouraging news – You don’t need to exercise excessively to get the benefit. All you need is 2.5 hours of exercise a week that includes 2 days of weight or resistance training. That isn’t so bad!
And the time of day doesn’t matter. If you are a morning person, exercise in the morning. If you like your late nights, exercising later in the day is ok too. The key is finding a time that works for your life and consistently just getting it in.
And here is more good news:
1. People who exercise have a lower likelihood of developing insomnia in the future.
2. Studies have shown that exercise alone (without dieting) lead to a reduction of sleep apnea symptoms.
3. Exercise can reduce restless leg syndrome.
4. Getting good, restful sleep every night is linked to prevention of unhealthy conditions such as stroke, heart attack, high blood pressure, diabetes and obesity.
So, take 30 minutes a day and do something –take a brisk walk, go bike riding, take a class at the gym, or find a home based workout you like. Schedule interval or cardio training 3 days a week and alternate that with a day of resistance training either using weights or your body. If you don’t know where to start – google it or ask!
Here is to a better night’s sleep!