Do you lie awake at night, tired, but you just can’t fall asleep? Or maybe you just don’t get quality sleep and find yourself tired all day long, no matter how many hours you had the night before. Lucky for you, we have a piece of advice that just might help.

You may have heard before, that exercise is not only good for your physical health, but your sleep health as well. According to Sleep Foundation “people sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week, a new study concludes.”

Now, you might be thinking that 150 minutes of exercise is a lot, especially if you are busy like most of us. But, don’t worry, 150 minutes a week is about 21 minutes a day. In 21 minutes, you can do things like jump rope, jog, ride a bike, push-ups or something as simple as taking the dog for a walk.

If life gets in the way of your workout schedule, try fitting in a 20-minute workout on your lunch break or in the morning before work. Taking the time to exercise during the day will ensure that you get better quality sleep at night.