10 Things Robbing You of Sleep, and How to Beat Them
Oregon State University researchers find that about 150 minutes of exercise a week -- a little over 20 minutes a day -- can boost sleep quality by a whopping 65 percent, even controlling for factors including age and physical and mental health. Don't worry too much if the only time to squeeze in a workout is before bedtime. While it's true some people have too much adrenaline after exercise to fall asleep easily, 83 percent reported better sleep than non-exercisers regardless of the workout hour, according to a National Sleep Foundation poll.
One of the best things to do for better sleep is stick to a regular sleep schedule -- it helps the body gear up before waking and wind down at night. So it follows that going to bed and waking up at different times can mess with a biological clock. Sleep expert and psychologist Stephanie Silberman recommends aiming for the same bedtime every night, but says it's best to make a shift in gradual, 15-minute increments. So if you go to bed at midnight but think 10:30 p.m. would be best, it will take most of a week to adjust. Silberman also cautions against sleeping in for more than an hour or two on the weekends.