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But theres another promising lifestyle habit that might help you conk out: exercise.
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Want to make the most of your movement and your shuteye?
Heres what you should probably knowand the best ways to put it all into practice.
There are a few reasons why working out might help you sleep.
But they do have some solid theories that can help us understand what might be going on there.
And over time, the benefits can add up.
Another factor Dr. Kline is studying involves temperature regulation.
All these steps regulate her circadian rhythms and promote restful slumber.
If you have certain sleep disorders, there are even more reasons to try movement.
Some cases of insomnia do have specific causesmany of which seem to respond to physical activity.
Takerestless legs syndrome, which causes an often uncontrollable urge to move your lower extremities.
Symptoms often worsen in the evening and can affect sleep, Dr. Benjamin says.
If youre in that boat, cardio like walking or cycling may work as an alternative to medication.
People with restless legs tend to do best with a moderate, consistent exercise routine, she says.
Kline and his colleagues published in the journalSleepin 2011.
Theres no one way to exercise for better sleep.
But dont stress if that feels like a lot: Its likely that smaller amounts help, too.
Its also a case of where more doesnt equal better, either.
Its clear that theres also a point of diminishing returns, Dr. Kline says.
As for what types of workouts are best, the answer might just be: whichever you like!
And mind-body forms of movement likeyoga,qigong, andTai chialso show promise.
When you do them probably matters, too.
Exercising in a well-lit gym at night could disrupt sleep, Dr. Benjamin says.
And then there are the specific nuances that apply to your own body and lifestyle.
Some gentle movements close to bedtime may be helpful, for example, if someone has a tight back.
Consider exercise one way to have a go at solve your sleep issues.
For one thing, there could be another underlying cause.
Plus, treatments like cognitive behavioral therapy and medication have been proven effective forinsomnia.
We dont yet have research that puts exercise against these treatments, head to head, Dr. Kline says.
