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Working out is great for your body and mind – and it can also help you get a good night’s sleep. But, for some people, exercising too late in the day can interfere with how well they rest at night.
Based on available studies, there is solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality. There’s still some debate as to what time of day you should exercise. The best idea is to listen to your body to see how well it sleeps in response to work out. 

Researchers don’t completely understand how physical activity improves sleep. 
However, we do know that moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind.
Aerobic exercise causes the body to release endorphins. These chemicals can create a level of activity in the brain that keeps some people awake. That is why, It is good idea to stop exercise at least 2 to 3 hours before going to bed, giving endorphin levels time to wash out and give the brain time to wind down. After about 30 to 90 minutes, the core body temperature starts to fall. The decline helps to facilitate sleepiness.

While researchers are still working to understand exactly how physical activity affects sleep, they've found that moderate aerobic exercise is the most effective at relieving insomnia. Specifically, moderate aerobic exercise increases the amount of time you spend in deep sleep.

Recent research also indicates that exercise decreases sleep complaints and insomnia in patients. The effects of aerobic exercise on sleep appear to be similar to those of sleeping pills.

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Does exercise helps us to deal with Insomnia?

The answer is absolutely YES! First of all, exercise relieves symptoms of anxiety and depression. Insomnia often goes hand-in-hand with anxiety and depression. These symptoms — including anxious thoughts, worry, and stress — can interfere with one’s ability to fall asleep. Exercise can mitigate these symptoms through the release of endorphins, positively improving sleep quality