Sleeping pills are extremely hazardous: do exercise

Exercise is not quite as effective as sleeping pills, admits Arizona State University sleep researcher Shawn Youngstedt, but if you consider the potential downsides of pharmaceutically induced shuteye, the equation shifts.

"Sleeping pills are extremely hazardous," Youngstedt said. "They are as bad as smoking a pack of cigarettes a day. Not to mention they cause infections, falling and dementia in the elderly, and they lose their effectiveness after a few weeks.

"It's less expensive, healthier and just as easy to exercise," he said, "and there's an added bonus: Research suggests those who are physically active a have lower risk of developing insomnia in the first place."

Exercise has also been shown to help with restless-leg symptoms across all age groups," Youngstedt said. Restless leg syndrome, a disorder of the nervous system, occurs when the legs -- or other parts of the body like the arms or face -- itch, burn or move involuntarily. The irresistible urge to move often happens at night, which disrupts sleep.

Finding a safe, healthy avenue of treatment for sleep disorders like insomnia, sleep apnea and restless legs is critical, these experts say, because disturbed sleep is a key risk factor for diseases and unhealthy conditions such as stroke, heart attack, high blood pressure, diabetes and obesity.

"There is large amount of literature showing that people who exercise have better sleep," Baron said. "People who exercise reported an increase in deep sleep and a decrease in the number of awakenings. Plus, people felt less depressed, and their mood was better."

Your exercise prescription

How much exercise is needed to get a good night's rest?

Most sleep studies have focused on the recommended amount: 2½ hours a week of moderate-intensity aerobic exercise, along with strength or resistance training that targets every muscle group two days a week.

Kline says "brisk walking, light biking, elliptical machine, anything that increases your heart rate so that you can still talk while exercising but have to catch your breath every few sentences or so, is considered moderate exercise.

"I think trying to do it outside is also helpful, because bright light can help promote sleep," Youngstedt added. "Light exposure helps regulate the body clock."