Physical exercise promotes faster time to sleep and improves progress through the stages of sleep:

• Moderate aerobic exercise three days a week has been found to promote sound sleep.

• Strength training exercise (including weightlifting) prompts the release of Human Growth Hormone (HGH), rising levels of which at night coincide with sleep (see Tip 43).

• Exercise strengthens bones and joints, thereby helping to alleviate pain that can be bothersome in falling or staying asleep

NOTE: It is best to avoid exercising within the 2-4 hours before bedtime because of the hormone-releasing (and thus possibly stimulating) effect. 

After the age of 65, 13% of men and 36% of women reported taking more than 30 minutes to fall asleep. ~ National Sleep Foundation