Consistently getting enough sleep is essential for our wellbeing. Not getting enough shut-eye can put us at greater risk of developing various illnesses and disorders, from heart disease and obesity to depression and dementia.
Exercise can help you get better sleep. Studies show that regular physical activity helps people fall asleep faster and stay asleep for longer periods of time.
Yoga
Yoga is an ancient physical exercise practice that utilizes postures (asanas), breathing techniques, and relaxation. It has many health benefits; one of the most notable being improved sleep.
Additionally, it can help relieve stress and anxiety that may contribute to insomnia. Melatonin levels – a hormone responsible for controlling sleep patterns – will increase as well.
Prior to bedtime, yoga can help you decompress and get in tune with your body for sleep. Additionally, it has been known to lower blood pressure and heart rate, making it easier to fall asleep more quickly.
Additionally, practicing yoga before going to bed can improve your sleep if you suffer from issues like snoring or sleep apnea, which are caused by over-breathing or rapid breathing.
To improve your sleep with yoga, begin slowly and work up to a regular practice of practicing at least once per week. This can be accomplished either through attending classes regularly or doing some poses at home.
Yoga comes in many styles, from energetic to restorative. To find the right style for you, consider personal preferences and goals as well as your schedule.
Some types of yoga are especially beneficial for improving sleep. Popular options include yin, hot yoga and vinyasa; restorative practices use props to hold poses longer; these should be the types of poses you practice before going to bed as they will help you slow down and relax. You could even incorporate calming yogic breathing exercises into your routine before bed for extra benefits.
Stretching
Stretching is an effective way to relax your muscles and improve sleep quality. While stretching can be done at any time, experts suggest doing it before bedtime in order to relax the body and prepare it for a restful night’s rest.
Anna Ribaudo, a health and fitness expert, recommends that to maximize the effects of your stretches it is important to do them correctly and at an even pace. Warming up before each session is particularly important to maximize their effects as well.
Stretching can improve blood flow throughout your system, reduce stress and promote muscle recovery and strength. Furthermore, it helps keep the body at a healthy, stable temperature.
Doing a few simple stretches before going to bed can improve your sleep quality and energy throughout the day. Here are some easy-to-do stretches:
Sheena Alva, HSS physical therapist, recommends adding yoga poses to your daily stretching regimen. These poses can reduce tension in your neck and shoulders which could otherwise contribute to sleeplessness.
Furthermore, they can enhance your posture and balance. Doing so helps you avoid injury which could negatively impact sleep quality.
For instance, a kneeling stretch can help loosen up your hips and spine while relieving any stiffness. Just be sure to hold the stretch for at least 30 seconds and repeat several times for maximum benefits.
Before bed, try performing a simple neck stretch to release any tension in your shoulders and upper back. This is especially beneficial for people who work at desks which may cause tenseness in these areas.
Walking
Walking is one of the best exercises for getting better sleep, as it lifts your spirits and promotes good health. Even a 10-minute walk can do wonders for both mind and body –
Walking has also been proven to aid those with mental illnesses like anxiety and depression. It helps them reduce feelings of anger or hostility while increasing their self-worth.
For those suffering from insomnia, taking a morning walk can be beneficial as the activity helps boost levels of melatonin–the sleep hormone that makes it easier to fall asleep–in their system. However, remember to do your exercise in the morning instead of the evening; any vigorous activity before bedtime could disrupt your circadian rhythm.
Recent research revealed that adults who walked for 30 minutes daily experienced significant improvements to their sleeping patterns, while those who did not exercise were significantly less likely to have a restful night’s rest.
Fitting in a workout into your hectic schedule can be challenging, but there are ways to make it happen. Start by finding time for walks at various times of the day and explore new paths.
If you have the opportunity, explore a local park or nature reserve. Alternatively, join an organized walking group in your area and go together to see the sights together.
Another option is to invest in a pedometer, which will monitor your daily steps and provide you with the number of calories burned while walking. This way, you can keep tabs on progress and adjust your exercise regimen as necessary.
Swimming
If you’re searching for an exercise that can help improve sleep quality, swimming is one of the best options. Not only does this exercise promote deep sleep phases that boost immunity and heart health, but it also produces feel-good chemicals called endorphins which reduce stress and anxiety levels.
According to a study from the National Sleep Foundation, those who regularly exercise are more likely to have better sleeping habits than those who don’t. Furthermore, regular physical activity has been known to reduce stress, boost resilience and enhance quality of life.
Swimming is a low-impact, non-competitive aerobic exercise that may be ideal for older adults who don’t enjoy running or other more strenuous forms of cardio. It may also be suitable for those with arthritis or other medical conditions that make traditional exercises difficult, and it may help speed up injury recovery.
Swimming not only offers physical benefits, but it can also be highly relaxing. Studies show that it may even benefit mental health by incorporating alternating stretches and breathing patterns similar to yoga and other relaxation practices – creating a meditative and soothing experience.
Swimming is also a great way to de-stress and unwind after a long day. The tranquilizing effects of a swim may even encourage you to go to bed earlier, enabling faster sleep cycles so that you get that much-needed rest.
Making swimming your morning routine can help ensure you stick to your workout plan. Whether you have extra time for exercise or are trying to keep up with your kids’ activities, getting in the habit of going early gives you an advantage and gives yourself a head start in the day.
Aerobic Exercise
Aerobic exercise is any activity that causes your heart to beat faster and your lungs to supply more oxygen. This type of physical activity may reduce the risk for cardiovascular disease, improve body weight, and strengthen immunity.
Recent studies have demonstrated that regular aerobic exercise can aid those suffering from insomnia to get better sleep. In one such study, middle-aged and older adults with chronic insomnia symptoms experienced dramatic improvements in their reported quality of sleep and nighttime sleepiness after participating in an aerobic exercise program for 12 weeks.
Exercising regularly not only increases serotonin and melatonin levels – the hormones that control mood and relaxation – but it can also decrease stress and anxiety, another important element in sleep quality.
The American Academy of Neurology suggests that people suffering from insomnia seek out a qualified professional to assess their physical fitness level and create an tailored exercise program. Doing this will guarantee they reap maximum benefit from exercise sessions while minimizing any negative side effects.
For most people, exercising at least 1 to 2 hours before bedtime is ideal. This allows your endorphins to wear off and give your brain time to unwind.
Prepping with a warm shower or bath before going to bed can also be beneficial, as it raises your core body temperature and signals your body that it’s time for sleep. In this way, you may sleep sounder and awake feeling refreshed.
Recent research has demonstrated that aerobic exercise can positively influence sleep quality and fatigue among female university students. In the study, 67 participants took part, with one group receiving three one-hour sessions of aerobic exercise weekly at various intensities for eight weeks. Results revealed a significant relationship between intensity of aerobic exercises and sleep quality/fatigue components after four and eight weeks respectively.
