Exercise can significantly improve sleep quality and duration by promoting relaxation and reducing symptoms of anxiety and depression. Regular physical activity enhances the body's natural sleep-wake cycles, helping individuals fall asleep faster and enjoy deeper sleep. It also increases the production of endorphins, which can lead to better mood and emotional well-being. Additionally, exercising during the day expends energy that can contribute to a greater drive to sleep at night. However, it’s beneficial to avoid vigorous exercise close to bedtime, as it may have a stimulating effect instead of promoting relaxation.