A proactive solution to this problem is to exercise on a daily basis. Studies show that an increase in aerobic exercise can improve your sleeping abilities both in total sleep time, and amount of time waking up between initial sleep time and final waking time (5). This is obtained by the brain producing more melatonin, a hormone used to help induce sleep, when you are doing aerobic exercise (1). Studies done on melatonin levels on test patients before and after exercise show that after rigorous exercise, melatonin levels in the bloodstream were known to increase(2).
Furthermore, increased sleep activity can help with other issues, both in mental and physical health. Increased sleep is proven to act as an antidepressant, help reduce anxiety issues, and improve your general cognitive abilities (5).
So instead of turning to counting sheep, eating dinner early, listening to whale music, or other solutions for falling asleep think about lacing up the sneakers in your closet and going for a simple 20 minute run, or going for a quick bike ride to the grocery store instead of driving. Not only will your sleeping habits improve, but so will your overall health, thus making you more able to tackle the stresses found in your busy life!
References:
- Atkinson, G., Davenne, D. (2006) Relationships between sleep, physical activity and human health. Physiology and Behavior. 90(2-3), 229-235
- Escamus, G. et al. (2012) Exercise and Melatonin in Humans: Reciprocal Benefits.Journal of Pineal Research. 52(1), 1-11
- Muzet, A. (2007) Environmental noise, sleep and health. Sleep Medicine Reviews. 11(2), 135-142.
- Taskar, V., Hirshkowitz, M. (2003) Health effects of sleep deprivation. Clinical Pulmonary Medicine, 10(1), 47-52
- Youngstedt, S. (2004) Effects of Exercise on sleep. Clinics in Sports Medicine. 24(2), 355-365