Exercise has positive effects on sleep quality, the amount of time it takes to fall asleep, total sleep time, and sleep efficiency. Sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. When we get enough good quality sleep, the body produces growth hormone. Exercising at any time of the day appears to be good for sleep. Activities that get your heart rate up, such as running, brisk walking, cycling, and swimming, have been shown to improve sleep and battle insomnia. Thirty minutes of exercise is more impactful health-wise than 30 minutes of extra sleep.