Cardiovascular exercise: timing?

I do a jog-walk routine for 50 minutes at the speed of 4 MPH - moderate exercise. I have a flexible schedule and am wondering when I should be exercising for better sleep. Thanks.

I try to get my Power Dog Walks in twice a day. In a perfect world, 2 miles on each walk. (13-14 minute miles outside moderate grade hills)

The effect in the mornings is very noticable to me at work. I'm more alert and in a better mood. The effect in the evenings is just as good and it seems to help me at bedtime (When I can disconnect from PC )

I will research Power Dog Walks and try them. 13-14 minute miles are a bit too fast for me: I do 15 min miles comfortably. Maybe eventually I will get to your pace .

Don't research PDW's to much... I coined the phrase, because most would give me a hard time. "Exercise... Oh sure you walk the dogs" I wanted my friends to know that I go at a pretty good clip Believe me, it took a while to get to the 13-14 minute pace... I always heard that 15 minute miles were a good pace, like the 7 minute mile running.

OK, sounds good - I will stick with 15 min miles for now. Waiting for an HRM to arrive from Amazon. Then will get more serious about exercise.

HRM?
I love boxes from Amazon

Heart Rate Monitor - to stay in the training zone. Also, I have noticed that elevated HR helps with my occasional triggeless anxiety.

HRM is a duo of a computer watch and a strap/belt that you wear around your chest. You see your HR on the watch. Or, if you exercise at the gym as I do about 1/3 of the time, the gym machines read your heart rate. And, it is much more precise than the reading from the sensor handles of the gym machines. Plus, when you walk and especially run, you do not want to hold those sensor handles - you want to move your arms naturally. So that's why I splurged .

That's cool... The ones on the handles of the bikes I've tried are kind of hit and miss. I bet this one will be good. A lot of them will even connect to smartphone apps. I have a walk-o-meter app on my iPhone that tracks everything. It can connect to a HRM, but I don't have one yet. It sounds like you have a good plan

when I was racewalking in the 1980's, I learned that losing 10 lbs equated to approx 1 minute per mile. so your speed will "naturally" increase as your weight decreases. other than that, you eventually might want to alternate days of "long slow distances" with interval training, where you walk faster (fastest) for 100 steps, then slower for 100. these are great for weight loss AND increasing your "slow" speed.