It’s no secret that a good night’s sleep is essential for your overall health and well-being. But you’re not alone if you’re struggling to get enough shut-eye. According to the National Sleep Foundation, 50 to 70 million adults in the United States have a sleep disorder.
You can do several things to improve your sleep, including exercises that can help you sleep better at night. Here are 10 exercises that can help you sleep better:
1. stretches
Stretching is a great way to relax your body and prepare it for sleep. There are many different stretches you can do, but some good ones to try before bed include the following:
- Hamstring stretch: sit on the floor with your legs extended in front of you. Reach for your toes, keeping your back straight. Hold the stretch for 30 seconds.
- Calf stretch: stand with your feet hip-width apart and your hands on your hips. Step forward with your right leg and lower your left heel toward the floor. Keep your right leg straight and your left knee bent. Hold the stretch for 30 seconds, and then switch legs.
- Chest and shoulder stretch: stand with your feet hip-width apart and your arms at your sides. Raise your arms overhead and clasp your hands together. Gently pull your arms back until you feel a stretch in your chest and shoulders. Hold the stretch for 30 seconds.
2. Yoga
Yoga is another excellent way to relax your body and mind before bed. There are much different yoga poses you can try, but some good ones for sleep include the following:
- Child’s pose: start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Sit back on your heels and then reach your arms forward, resting your forehead on the floor. Hold the pose for 30 seconds to 1 minute.
- Cat-cow pose: start on your hands and knees with your hands directly under your shoulders and your knees under your hips. As you inhale, arch your back and look up toward the ceiling. As you exhale, round your back and tuck your chin toward your chest. Continue alternating between the two poses for 1 to 2 minutes.
- Downward facing dog: start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Lift your hips and buttocks into the air and straighten your legs. Your body should form an inverted “V” shape. Hold the pose for 30 seconds to 1 minute.
3. Pilates
Pilates is a type of exercise that focuses on strengthening the body’s core muscles. It’s a great way to relax the mind and body before bed. Some good Pilates exercises to try before bed include the following:
- The hundred: lie on your back on a mat with your legs in the air and your arms at your sides. Raise your head and shoulders off the mat and pump your arms up and down for 10 counts. As you pump your arms, breathe in for 5 counts and then breathe out for 5. Repeat the exercise 10 times.
- Single-leg stretch: lie on your back on a mat with your knees bent and your feet flat on the floor. Place your right hand on your right ankle and your left hand on your left knee. As you exhale, draw your right knee toward your chest and your left leg away from your chest. Hold the stretch for 5 counts and then return to the starting position. Repeat the exercise 10 times and then switch sides.
- Double-leg stretch: lie on your back on a mat with your knees bent and your feet flat on the floor. Place your hands on your shins and lift your head and shoulders off the mat. As you inhale, draw your knees toward your chest, and then extend your legs away from your body as you exhale. Hold the stretch for 5 counts and then return to the starting position. Repeat the exercise 10 times.
4. Tai chi
Tai chi is a type of Chinese martial art that involves slow, graceful movements. It’s a great way to reduce stress and promote relaxation. Some good tai chi exercises to try before bed include the following:
- Cloud hands: stand with your feet shoulder-width apart and your arms at your sides. Raise your arms to shoulder height and then open your palms and face your palms toward each other. Slowly move your hands apart, keeping your palms facing each other until your arms are outstretched to the sides. Hold the stretch for 30 seconds and then return to the starting position.
- Tree pose: stand with your feet and arms at your sides. Shift your weight onto your left leg and bend your right knee, placing the sole of your right foot on your left thigh. Place your hands in prayer in front of your chest, and then press your palms together. Hold the pose for 30 seconds and then switch sides.
- Warrior III: stand with your feet together and your arms at your sides. Shift your weight onto your left leg and raise your right leg behind you. Lean forward, keep your back straight, and raise your arms to the sides. Hold the pose for 30 seconds and then switch sides.
5. Walking
Walking is a great way to get your body moving and improve sleep. It’s also an excellent way to clear your mind and reduce stress. Some good walking exercises to try before bed include the following:
- Brisk walking: walk at a pace that is comfortable for you but is still considered to be brisk. You’re walking at a good pace if you can talk but not sing while walking.
- Hill walking: find a hill or incline to walk up. The steeper the hill, the more challenging the exercise.
- Walking with weights: hold a dumbbell in each hand while you walk. You can also wear a weighted vest or backpack to add resistance.
6. Swimming
Swimming is a great way to get your heart rate up and improve your sleep. It’s also a low-impact exercise, making it a good option for joint pain. Some good swimming exercises to try before bed include the following:
- Freestyle swimming: swim laps at a pace that is comfortable for you.
- Breaststroke swimming: swim laps at a pace that is comfortable for you.
- Backstroke swimming: swim laps at a pace that is comfortable for you.
7. Cycling
Cycling is a great way to get your heart rate up and improve your sleep. It’s also a low-impact exercise, making it a good option for joint pain. Some good cycling exercises to try before bed include the following:
- Stationary cycling: ride a stationary bike at a pace that is comfortable for you.
- Outdoor cycling: ride a bike outdoors at a pace that is comfortable for you.
- Cycling with resistance: add resistance to your cycling by pedaling uphill or using a higher gear.
8. Strength training
Strength training is a great way to improve your sleep. It’s also an excellent way to build muscle mass and improve overall health. Some good strength training exercises to try before bed include the following:
- Push-ups: start in a plank position with your hands and feet shoulder-width apart. Lower your body to the ground, keep your back straight, and press back up to the starting position.
- Sit-ups: lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and then curl your torso up, bringing your head and shoulders off the ground. Return to the starting position and repeat.
- Squats: stand with your feet shoulder-width apart and your hands at your sides. Lower your body, keeping your back straight until your thighs parallel the ground. Press back up to the starting position.
9. Pilates
Pilates is a type of exercise that focuses on strengthening the body’s core muscles. It’s a great way to relax the mind and body before bed. Some good Pilates exercises to try before bed include the following:
- The hundred: lie on your back on a mat with your legs in the air and your arms at your sides. Raise your head and shoulders off the mat and pump your arms up and down for 10 counts. As you pump your arms, breathe in for 5 counts and then breathe out for 5. Repeat the exercise 10 times.
- Single-leg stretch: lie on your back on a mat with your knees bent and your feet flat on the floor. Place your right hand on your right ankle and your left hand on your left knee. As you exhale, draw your right knee toward your chest and your left leg away from your chest. Hold the stretch for 5 counts and then return to the starting position. Repeat the exercise 10 times and then switch sides.
- Double-leg stretch: lie on your back on a mat with your knees bent and your feet flat on the floor. Place your hands on your shins and lift your head and shoulders off the mat. As you inhale, draw your knees toward your chest and then extend your legs away from your body as you exhale. Hold the stretch for 5 counts and then return to the starting position. Repeat the exercise 10 times.
10. Meditation
Meditation is a great way to relax your mind and body before bed. It’s also an excellent way to clear your mind and reduce stress. Some good meditation exercises to try before bed include the following:
- Guided meditation: sit comfortably with your eyes closed and your hands resting in your lap. Listen to a guided meditation recording or follow a script.
- Breathing meditation: sit comfortably with your eyes closed and your hands are resting in your lap. Focus on your breath and count each inhales and exhale.
- Body scan meditation: lie down on your back comfortably. Close your eyes and focus on each part of your body, starting with your toes and working your way up to your head.
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