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ASK OUR EXPERTSYour Wellbeing“ Exercise and (nine) other ways to ” help you get a good night’s rest.You’ve probably noticed that exercising regularly helps you sleep better. What’s more, research tells us so. According to a 2010 study published in Sleep Med, aerobic physical activity improves sleep, mood and quality of life, especially for adults with chronic insomnia.But remember, high intensity exercise does make you more alert by speeding up your metabolism and energising you, so it’s best to avoid exercising too late in the evening. In fact, many sleep experts recommend exercising at least three hours before bedtime to ensure a good night’s shut eye.Here are a few more tips and tricks from Australia’s Sleep Health Foundation if you want to know how to sleep better.1. HAVE A REGULAR SLEEP PATTERNTry going to bed at the same time every night and getting up at the same time every morning. This will help your body to work out a healthy sleep routine.2. SPEND THE RIGHT AMOUNT OF TIME IN BEDMost adults need about eight hours sleep every night. Many poor sleepers spend much more than eight hours in bed and this makes for a fragmented sleep habit. Unless you have lengthy sleep requirements, try to limit your time in bed to no more than 8.5 hours. If it often takes you a long time to fall asleep, go to bed later. Remember, children need more sleep than adults.3. BED IS FOR SLEEPING, NOT ENTERTAINMENTTelevision, computers and other distractions can interfere with your sleep. It is better not to sleep with your TV on because your mind needs to be in the habit of knowing that if you are in bed, you are there to sleep. Don’t stay in bed if you are wide awake.4. WIND DOWN AND RELAX BEFORE GOING TO BEDTry to have a buffer zone before bed time. Sort out any problemswell before going to bed. This may mean setting aside a ‘worry time’ during the day. Use this time to go over the day’s activities and work out a plan of action for the next day. Try to avoid using your computer within one hour of bedtime as the blue screen will suppress the hor- mone that makes you sleepy. Exercise is fine, but not too late in the evening. Find a relaxation technique that works for you.5. MAKE SURE YOUR BEDROOM IS COMFORTABLEFor the best chance of a good night’s sleep, you should have a quiet, dark room with comfortable bedding and good temperature control.6. AVOID ALCOHOL, CAFFEINE AND CIGARETTESAlcohol may help you get off to sleep, but it will disrupt your sleep during the night. Plus, caffeine (tea, coffee and cola drinks) as well as the nicotine in cigarettes are stimulants that can keep you awake.