Exercise can improve sleep. If you want to use exercise as a natural insomnia remedy to help you fall asleep, it’s best to exercise within three to six hours of bedtime to give your body temperature enough time to fall.
Exercise should be avoided in the three hours before bedtime as this can make sleep more difficult since your body temperature may be too elevated when you’re ready for bed.
That being said, if you don’t have time to exercise earlier in the day, here are some tips:
1. Save the vigorous exercise for days when you do have the spare time. On days when you’re only able to exercise close to bedtime, go for a lighter form of exercise such as a walk or yoga.
2. Help your body temperature fall more quickly by taking a bath or shower before bed.
3. Try refueling after your workout with a light snack that is lower in protein and higher in carbohydrate to help increase serotonin and tryptophan.
Source: Shape MagazineImprove your sleep without sleeping pills with my free sleep training. As always, there's more information and advice in our insomnia support group