| DAY 10 OF 12 Add a Workout to Your Day Not only does exercise benefit your physical health and well-being, but research shows adding small amounts of regular exercise to your daily routine can improve your sleep (1). It may even help people who have insomnia (2). At least 30 minutes of exercise can improve your sleep, say experts (3). While exercising too close to bedtime can make it harder to fall asleep, exercising outside in the daytime increases your exposure to daylight, which helps keep your body's circadian rhythm in check (4). Exercise is also beneficial for mental health. So, if anxiety is keeping you up at night, exercise is one way to help manage it (5). For today's challenge: Pick a 30-minute window in your day and get moving! Exercises like lunges, pushups, and squats are great core exercises and easy to incorporate into your day. If you want to add some aerobic exercise into your routine, try jumping rope or burpees. Other things to try: Take a walk, follow a yoga YouTube video, or go to the gym. In your journal, write down how the exercise makes you feel and if it improves your sleep. We'll be back tomorrow to talk about how your dinner might be keeping you up. The Healthline Team | 
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