Weight lifting is my personal favorite for exercise that really helps me sleep. The reason I like it is the fact that it has a much longer effect than the other exercises you can choose from.
You get two effects from this type of exercise. The first is the immediate work you have to do. It's hard to workout like this and lift big weights. You'll drain most of the stress out of your body from this alone. The second part is that it takes 48hrs to repair muscle tissue, so this puts your body in a state of repair. When your body is forced to do all this extra repairing, it needs more sleep. It's just something that comes with the territory.
By doing it this way, you get the double whammy of sleep induced exercise. I'm going to show you a simple routine you can apply three days a week.
Monday: Bench Press, Skull Crushers, Military Press, Sit Ups
Tuesday: Day off
Wednesday: Bent Over Rows, Barbell Curls, Lat Pull Downs, Shrugs
Thursday: Day Off
Friday: Squats, Deadlifts, Calf Raises
That's all you need to do to get a very strong workout. You get the weekends off and you get Tuesday and Thursday off. Out of all the exercises I'll recommend, I think this is by far the most effective method for dealing with insomnia. Assuming this is dealing with the root cause of your insomnia.
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