Tired of struggling to fall asleep night after night? You are not alone.
In the United States, 50 to 70 million people have difficulty sleeping, according to the National Sleep Foundation.
Lack of sleep can negatively impact productivity, mood, and overall well-being.
Here are a few exercises that can help you with a restful night’s sleep, rather than relying on medication.
The Best 5 Exercises For Better Sleep
Here are five exercises proven to help you wind down before bed.
Follow the order of the exercises,
Repeat them three times before moving on to the next one. Take your time with each exercise aiming to get relaxed. Then get ready for bed.
Plank
Planking is an excellent all-around workout. that strengthens the core. Your heart rate may rise while holding the plank, but if you pay attention to your breathing, you’ll reap additional restorative benefits.
Instructions
- Get into a plank position using your forearms or hands
- Keep your feet together and your back straight
- For thirty seconds to a minute, hold the plank position
Deep Breathing
A lengthy, controlled exhale is at the core of the breathing technique, often called a “relaxing breath”. It’s proven to stimulate the parasympathetic nervous system, signaling the brain to relax, normalizing heart rate and BP, and ultimately promoting better sleep.
Instructions
- Find a quiet place to relax, close your eyes, and take slow, deep breaths.
- Inhale deeply for a count of four
- Hold your breath for 7 seconds
- Allow yourself 8 seconds to fully exhale
- Repeat
Progressive Muscle Relaxation
Progressive muscle relaxation involves tensing and then releasing different muscle groups progressively. This exercise helps release any physical tension in your body, making it easier to fall asleep. Here’s how to do it:
Instructions
- Close your eyes and relax, lying down or sitting, Find a comfortable position
- Take a few slow, deep breaths to calm your mind and body
- Start by tensing your toes for a few seconds
- Then, release and relax them
- Move up to your calves, thighs, and so on until you reach your head
Child Pose / Balasana
To fully relax, cozy up with a cushion or pillow while practicing Child’s Pose. It’s best to do this just before bed so that your parasympathetic nervous system, or relaxation system, has a chance to kick in and help you unwind completely.
Instructions
- Get down on your knees with your feet tucked below your bum
- Stretch out your knees
- Take a deep breath in and bend forward so that your body slides down between your legs
- At the same time, reach your arms up above
- Put your hands flat on the ground
- Hold this position for 30 to 60 seconds, breathing deeply and allowing your hips to fall as you fold forward
In a Figure-4 flex
Finish off this routine with some hip, back, and lower back stretches. This exercise can also be done while balancing on one leg.
Instructions
- Keep your feet on the ground, bend your knees, and lie on your back
- To stretch your right hip, cross the ankle on the opposite side over the left knee and pull back on your left leg
- Stay put for the next 30 seconds
- Let go and do the same on the opposite side
When is the optimal Time to Work Out for Better Sleep?
While the relationship between sleep and exercise is recognized and we know that exercise helps with better sleep, experts have different opinions on what time of day is ideal.
The timing of exercise and sleep has been studied in a variety of research, making definitive results challenging.
Sleep experts recommend working out at least a few hours before going to bed. The best time would be in the evening.
This will give your body ample (enough) time to relax for a restful sleep.
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