Several sleep studies have discovered that daytime exercise can help us sleep better. Exercise is one of the best thing you can do to overcome insomnia and sleep quicker.
Exercise can also help us to sleep because it help to increase our exposure to sunlight. This sunlight exposure helps to regulate the body-temperature rhythm, which makes it easier and faster to sleep.
There are various types of best exercises for sleep such as aerobic exercises, yoga poses, deep breathing exercises, stretches, mental exercises, which are used as medicine for restlessness.
Here Are the 10 Best Exercises for Better Sleep:
Aerobic exercises occupy the first place among the top 10 best exercises for sleep that help increase the amount of oxygen in the blood. Types of aerobic exercises include water aerobics, jogging, swimming, walking, jumping rope, bicycling, dancing, and using a treadmill.
Walking is an excellent form of aerobic exercise. Regular walking is a simple and easy solution for the problem of disturbed sleep. If you are suffering from sleep problems, walking regularly will help to improve your sleep because exposure to sunlight and fresh air help to promote good night’s sleep. Walking for 20-30 minutes 3 times a week may help you to sleep deeper and help you to fall asleep more easily.
Cycling is now considered as one of the top 10 best exercises for sleep for people with insomnia. Thirty minutes of an everyday session can help you to get much needed refreshing good night sleep. Regular cycling can help you to lose weight, reduce stress and improve your sleep. Cycling can be a fantastic way to stay in shape and also lower the risk of significant health problems.
Yoga poses are the best exercises for sleep. Yoga boosts relaxation and beat insomnia by soothing your mind and body before bed.
Plow pose helps to stretch out your back and neck muscles which in turn reduce physical tension and relax your body.
- Lie down on your back on yoga mat.
- Engage your ab muscles to raise your legs above your head until your toes touch the floor.
- Keep your hands at your sides and palms facing downwards.
- Keep this posture for a few seconds.
- Then slowly come back to starting position.
- Repeat this for recommended times.
Calm your mind with the corpse pose. It also helps to stretch your shoulders, abdominal, and chest. Corpse pose is also known as yoga nidra, is a deep relaxation methodology that can be especially helpful for people who are suffering from sleep problems.
- Lie down on your back with arms resting beside you and palms facing up.
- Relax the whole body. Let the body feel heavy.
- Focus on each part of the body, from your toes to your head.
- After some time, relax each part one by one.
- Slowly bring yourself back up into starting position.
#Deep breathing exercises:
Deep breathing exercises are also an effective and natural sedative to induce good sleep. Deep breathing exercise can help you to relax before you go to sleep for the night and fall back asleep when you awaken in the middle of the night.
Procedure of deep breathing:
- You can sit with an upright posture in a cross-legged position to perform deep breathing.
- Breathe in slowly through your nose. Let the stomach is expanded outwards which in turn expand your lungs fully and take in the inhaled air.
- As you exhale, the stomach move inward which in turn compresses the lungs and allows the air to be expelled out.
- Complete one cycle of deep breathing.
Perform these stretches right before bed that help you fall asleep faster and sleep better.
- Lie with your face up and knees bend.
- Keep feet flat on the floor, stretch the hands to sides and keep the palms up.
- Keep the shoulders down and lift hip and back to form a diagonal line from shoulders to knees.
- Hold for 8 to 10 breaths.
- Repeat this for recommended times.
Seated side bend:
- Sit on the floor with the cross-legged position.
- Place right hand on the floor and right elbow slightly bent.
- Stretch your right hand by ear.
- Pause for 8 to 10 breaths.
- Switch the sides and repeat.
This seated side bend will help you feel more relaxed when lying down on your bed, and it’s especially good for side sleepers.
Mental exercise encourages improved sleep because it is a positive stressor on the mind which in turn results in better sleep.
- Establish a bed time routine.
- Do an activity that you are never done before.
- Talk to new people.
- Keep yourself awake and active during the day.
- Go somewhere new.
- Take a warm bath before going to bed.
- Use the opposite hand for routine tasks such as talking on cell phone, brushing your teeth, washing dishes, using the mouse, etc.
- Remove distractions from your bedroom like telephone, clock, TV, etc.