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By Emily Faherty


Believe it or not, tossing and turning in the middle of the night is not a suitable form of exercise. But studies suggest making time for an actual workout during the day could be key to a better night's sleep[1] . The trick is being patient: According to recent research, exercising consistently can lead to improvements in sleep over time[2] , but not immediately.


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Up All Night -- Why It Matters

The benefits of regular exercise[6] seem endless -- it can reduce stress levels and anxiety, lower the risk for many diseases, and generally make us shiny, happy people. Studies suggest daily exercise[7] can also improve sleep quality. And most of us know getting enough shut-eye each night (usually at least seven hours, though there's not exactly a magic number[8] for everyone) is important for productivity, mood, and overall health. So getting sweaty during the day should make for an easier lights out. (Just be sure to shower before climbing into bed!)


But, while there are many scientifically-proven ways[9] to improve the time spent between the sheets (no, not that time between the sheets), researchers are still exploring the relationship between exercise and sleep. In one recent study[10] , scientists looked at the effects of exercise on sedentary women and men in their 60s who had been diagnosed with insomnia[11] . Those who participated in a 16-week exercise intervention slept longer and woke up less often than those who remained inactive. But researchers also noticed that participants' insomnia only improved after the 16 weeks of exercising were up, and didn't get better immediately. On the other hand, when the volunteers slept poorly, their workouts the next day were significantly shorter.


Other research has yielded slightly more optimistic results. Some studies suggest[12] that when insomnia patients[13] add moderate exercise to their daily routines, they experience less anxiety[14] and get more sleep at night. And another study[15] reported teenage athletes logged better sleep patterns and were more alert during the day [16] than their peers who exercised significantly less. On the other side of the age and activity-level spectrum, research found moderate exercise helped improve the sleeping habits[17] of normally sedentary elderly folks. Sounds like it's time to stop watching "The Price is Right" and sign up for that senior citizen football league instead, Gramps!


Get Moving! -- The Answer/Debate

The relationship between exercise and sleep quality [18] still depends on factors like exercise intensity and even the time of day[19] of a workout One study[20] found participants who exercised in the afternoon reported fewer disruptions[21] in sleep than those who hit the gym in the morning. And some researchers think a moderate level of activity [22] at least six hours before bedtime can improve sleep quality. Experts are still a bit undecided when it comes to exercising at night[23] , but most agree it's best to avoid working out a few hours before hitting the hay. Sorry, guys, that means no more bedroom baseball!


Of course, it can take some time to adjust to a new exercise routine[24] and see any big changes in sleep patterns. But there's still enough evidence to say it's worth committing to a more active lifestyle[25] . And, after all, catching some major Zzz's[26] is a pretty dreamy reward.



Also on HuffPost:




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  • What's Your Sleeping Environment Like?


    Your bedroom should be dark, quiet, and a comfortable temperature. And how’s that bed? You may need to invest in a new mattress if you’re waking up sore, sleeping better when you’re away from home or having trouble remembering which president was in office when you bought your bed.




  • What Do You Do In Your Bedroom?


    Your room should be a sanctuary reserved for only sleep and between-the-sheets romance. If your bedroom is also where you do homework, answer emails, call your mom, make shopping lists and eat snacks, you'll have a harder time relaxing when you want to.




  • Are You Still Wired When You Go To Bed?


    You've got to unplug. If you're one to peruse Facebook, watch Letterman, or text your friends from the comfort of your own sheets, that computer screen could be disrupting your sleep. Try to ditch your electronics an hour before bedtime. Pick up an old-fashioned magazine instead.




  • Do You Have A Sleep Routine?


    Or do you sometimes fall asleep in front of the TV at 9 p.m., but other times stay up working until midnight, and still other times crawl to bed at 2 a.m.? Talk about mixed signals. Choose a bedtime that's about eight hours before you want to wake up, and stick to it each night.




  • When Do You Exercise?


    One of the roughly million <a href="http://health.usnews.com/health-news/diet-fitness/slideshows/7-mind-blowing-benefits-of-exercise">benefits of regular exercise</a> is that it can deepen your sleep. But if you’re one to hit the treadmill while watching Jimmy Kimmel, rethink your routine. Vigorous exercise within two hours of bedtime can make it tough to fall asleep.




  • When Do You Consume Caffeine And Alcohol?


    That after-dinner coffee or happy-hour bender may be wreaking havoc on your sleep routine. Shoot to avoid both caffeine and alcohol four to six hours before bedtime. And yes, a few beers may send some of us right to sleep, but later, the drop in blood-alcohol levels often wakes us up.




  • Are You A Napper?


    There’s nothing wrong with a little mid-day siesta. But if you fall asleep during The Young and the Restless and then snooze through The Bold and the Beautiful, you may have an issue. Skipping or shortening your naps will likely help you sleep at night.




  • Do You Eat Before Bed?


    Well, don't. Not only are <a href="http://health.usnews.com/health-news/blogs/eat-run/2012/10/04/9-ways-to-knock-out-those-nighttime-munchies">nighttime fridge raids</a> rough for metabolism, but they can disrupt your sleep. Spicy foods are known to wake snoozers with a bout of heartburn. If you must indulge in a pre-bed bite, opt for snacks in lieu of heavy meals.




  • You're Getting Sleepy, Very Sleepy...


    If these tips are working, we wish you pleasant dreams. Sleep hygiene tips come from the <a href="http://www.sleepfoundation.org/article/ask-the-expert/sleep-hygiene">National Sleep Foundation</a>, the <a href="http://www.umm.edu/sleep/sleep_hyg.htm">University of Maryland Medical Center</a>, and Matthew Mingrone, an otolaryngologist and lead physician for EOS Sleep California centers.