My Personal Experience
From my own practice, I’ve noticed just doing 10 minutes of these techniques greatly improves the quality of my sleep. I don’t usually have a problem with sleeping, however sometimes I’m short on time and find I get by on a lot less sleep when I need to and it doesn’t impact me. The quality of my sleep is much better as well.
I know there are many people that have trouble with sleeping. They have trouble getting to sleep, laying in bed for an hour before they fall asleep. So, practicing one of these activities will make much better use of your time.