Here's what might be wrecking your sleep pattern

Sleep experts say working out can help you snooze better, but watch when and how hard you exercise, especially if you have trouble sleeping.

A regular, not-too-intense exercise habit can help you sleep by chilling you out and tweaking your brain chemistry. But pushing yourself too hard or working out right before bed might mess with your sleep.

People who really struggle to sleep often have stress levels that are through the roof. "If you've got insomnia, your body tends to freak out over little things," says Chris Kline, who teaches about health at the University of Pittsburgh.

For most folks, a brisk walk or bike ride is perfect for getting better shut-eye. But if you go all-out at the gym, it can rev up your body in ways that make it tough to drift off.

Timing is also important. Some research shows that breaking a sweat after 8 p.m. could mean less sleep for certain people. Sleep doctors say to cool it on the intense workouts an hour before bed, especially if you're already tossing and turning at night.

The amount of exercise also matters. While more exercise generally yields greater sleep benefits, overdoing it can be counterproductive. Research indicates that more than six intense workout sessions per week may lead to sleep difficulties.

To optimize exercise for better sleep, experts recommend:

- Maintaining a consistent exercise schedule

- Focusing on moderate aerobic exercise and light strength training

- Incorporating mind-body practices like yoga

- Exercising earlier in the day if evening workouts interfere with sleep

- Gradually increasing exercise intensity and duration

Don't expect miracles overnight - it could take a while of steady exercise before you notice you're sleeping better. The key is finding an exercise routine you can stick with that fits your life and helps you sleep, say the experts.