A good workout can elevate your performance in bed: the more kiljoules you burn while awake, the sounder you may sleep.

In a Dutch study, people who torched 10 000kJ a day spent more time in bed sleeping (not just lying awake) than those who burned 
6 200kJ. If you sap your energy stores during the day, you need to replenish them at rest, which is associated with better sleep efficiency, says researcher Dr Dick Thijssen.

Try evening exercise: the spike in body temperature may help initiate sleep.