A long time ago, I worked in a hospital and my night shift started at 11:00 pm and ended 07:00 am. It was a 7 mile bike ride or 14 miles round trip. When I started to bike ride instead of driving my car, my sleep vastly improved. I usually went to bed shortly after I got home and I would wake up without an alarm clock before 4:00 pm. Before bike riding, my sleep was intermittent, waking up several times. After I started biking to work, I was sleeping for a solid 7 hours and feeling great when I got up.