4. Take a walk
Or run. Or bike. Or skate. Or skip rope with some kids on the neighbourhood playground. You get the idea. “Exercise improves sleep as effectively as benzodiazepines in some studies,” reports Kalyanakrishnan Ramakrishnan, MD, an associate professor at the University of Oklahoma Health Sciences Center. On average it reduces the time it takes to get to sleep by 12 minutes, and it increases total sleep time by 42 minutes. And it doesn’t take much. Studies at the University of Arizona show that walking six blocks at a normal pace during the day significantly improves sleep at night for women.