Physical activity positively impacts sleep quality and duration by reducing insomnia and promoting deeper, more restful sleep. Regular exercise helps regulate circadian rhythms and can alleviate feelings of anxiety or stress that often interfere with sleep. Engaging in moderate-intensity activities like walking, swimming, or cycling contributes to a greater ease of falling asleep and staying asleep longer. However, timing is essential; exercising too close to bedtime might hinder sleep quality for some individuals, so it's often best to aim for earlier workouts.