By Venkata Meka, DO, Family Medicine Physician, Virtua Women's Primary Care - Moorestown

Struggling to sleep at night? You might want to lace up your sneakers and get moving during the day.

Many of us have periods where we have trouble falling or staying asleep due to stress, ongoing pain, menopause symptoms, consuming food or caffeine too late in the day, or some other factor. Long-term insomnia, though, can leave you struggling to stay awake during the day and raise your risk for depression, anxiety, and heart disease.

Physical activity isn't a cure-all for every case of insomnia. But if you're tossing and turning, moving more is a great place to start. Here's how:

Sweat Yourself to Sleep

Working out may help you drift off to dreamland—and stay there—by:

• Regulating your body’s internal clock, which controls your sleep and wake cycles
• Calming your mind so you rest better
• Encouraging other healthy habits—like eating a nutritious diet—that also promote good sleep

Start a Fitness Program

Pick an activity you enjoy and that fits your schedule and lifestyle. That increases your chances of sticking with a plan, which benefits your sleep and your health.

Ways to add more movement to your day include:

• Park in the farthest spot from the office or store.
• If you’re working from home, create a morning “commute,” like going for a walk around the block.
• Opt for the stairs instead of the elevator.
• Do a quick workout during your lunch break.
• Try a new game, like pickleball.
• Instead of meeting friends for coffee, go for a hike or visit a museum.
• Build in a reward—for example, save your favorite show to stream while you’re doing bodyweight exercises, like push-ups and squats

A Complete Sleep Strategy

For best results, combine regular exercise with good sleep hygiene. Stick as close to a regular bedtime and wake-up call as you can, even on the weekends. Develop a calming evening routine—no electronic devices in bed—and keep your bedroom cool and dark.

If not getting enough sleep is still interfering with your daily life, talk with your health care provider. They might recommend medications, therapy, or other treatments to improve your slumber.

With You in Health, Wellness, and Life

Primary care goes beyond helping you when you're sick—it’s also about keeping you healthy for the long run. Make an appointment with a Virtua primary care provider or call 888-847-8823.