Which activity would be appropriate to suggest to the client who states that she has difficulty falling asleep every evening?

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Improve Your Sleep Hygiene

Find tips on improving your sleep hygiene such as, sleep as much as needed to feel refreshed and healthy during the following day, and more.

Melatonin and Sleeping Pills

Melatonin is a hormone naturally found in the brain. In the absence of light, the pineal gland secretes melatonin, which may make you sleepy. Learn more here.

Overnight Sleep Study

At the UCSF Sleep Disorders Center, one of the methods we use to diagnose sleep disorders is an overnight sleep study. Learn more here.

Sleep Quiz

This quiz has been designed to help you identify potential sleep problems. Check the symptoms here that describe how you sleep.

Snoring

An estimated 20 percent of the population snores. Snoring is a symptom of a narrow or closed airway that can be caused by a number of things. Learn more here.

Neuro/Psych Sleep Clinic

400 Parnassus Ave., Eighth Floor
San Francisco, CA 94143

Sleep Disorders Center

2330 Post St., Suite 420
San Francisco, CA 94115

Snoring and Sleep Apnea Surgery Clinic

2380 Sutter St., Third Floor
San Francisco, CA 94115

The Timing of Exercise May Matter

Some people may find that exercising close to bedtime seems to keep them up at night, says Gamaldo. How does working out affect the mind?

• Aerobic exercise causes the body to release endorphins. These chemicals can create a level of activity in the brain that keeps some people awake. These individuals should exercise at least 1 to 2 hours before going to bed, giving endorphin levels time to wash out and “the brain time to wind down,” she says.
• Exercise also raises your core body temperature. “The effect of exercise in some people is like taking a hot shower that wakes you up in the morning,” says Gamaldo. Elevation in core body temperature signals the body clock that it’s time to be awake. After about 30 to 90 minutes, the core body temperature starts to fall. The decline helps to facilitate sleepiness.

Despite these biological responses to exercise, other people find that the time of day they exercise doesn’t make a difference. “Whether it’s in the early morning or close to bedtime, they’ll see a benefit to their sleep,” says Gamaldo. 

“Know your body and know yourself,” she says. “Doctors definitely want you to exercise, but when you do it is not scripted.”

How Much Exercise You Need for Better Sleep

Patients often ask Gamaldo how much exercise they need for better sleep, and how many weeks, months or years it will take to experience this benefit.  The good news: People who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night. “It’s generally not going to take months or years to see a benefit,” says Gamaldo. “And patients don’t need to feel like they have to train for the Boston Marathon to become a better sleeper.”  Moreover, while many studies focus on aerobic activity and sleep, Gamaldo says picking an exercise you like will help you stick with it. For example, power lifting or an active yoga class can elevate your heart rate, helping to create the biological processes in the brain and body that contribute to better quality sleep, she says. 

“We really want to encourage people to exercise, just be mindful of timing and whether it seems to affect your ability to get optimal sleep quality,” she says.