The fact that exercise brings significant improvements to your the quality and length of your sleep may not be news to you, but people might think it takes hours spent at the gym, considerable sweat and maybe even some aches and pains to get the desired effect.

What does science say about this?

In a study mentioned by the National Sleep Foundation, it was found that at least 150 minutes of exercise a week helps people sleep significantly better and feel more alert during the day.

Here are some simple tips to get you resting better. Start these habits today!

1. Exercise as early in the day as possible.

The benefits of exercise are vast; better sleep is one of them. However, exercising too late in the day can actually hinder your rest. If possible, try to fit your workout after breakfast, during lunch break, or immediately after work.

2. When possible, stand and work.

Skip your desk chair while reading, taking calls, etc. Burn extra calories with this practice and let the extra activity help you rest easier.

3. Ditch the elevator.

If a structured workout isn’t always possible, take the stairs. For bonus points, park farther from the building.

4. Some exercise is better than none.

If time constraints prevent a complete session, break them up. Two 15 minute or three 10 minute sessions are as beneficial as one 30-minute session. If you are pressed for time and can’t make it to the gym, use what you have available. Your body weight provides more than enough resistance for a great workout.

5. Stick to the plan!

Exercise can come in many forms and all provide many benefits; better sleep is one of them. Don’t let your busy schedule be an excuse to skip. Daily exercise, whether for 10 minutes or 1 hour, can be another powerful tool in your arsenal to help ensure a good night’s rest.

For more on how exercise can help improve sleep quality, check out ORA Horizon on Facebook and Instagram.