Thursday 13 Dec 2018 / 5:57 AM

3 Exercises Before Bedtime to Promote Sleep

Forget about counting sheep to help you sleep. These three exercises that you can perform before bedtime will relax your mind and body, helping you ease your way into dreamland. Here are 3 exercises before bedtime to promote sleep.

  • 1. Simple bodyweight exercises.

    As you perform this type of exercise before bed to help with sleep, your temperature will increase and then drop after your routine, helping you fall asleep. About an hour before going to bed, perform a few sets of crunches, as well as leg, raises to ease the tightness in your hips and help you breathe methodically.

    Aside from these two forms of bodyweight workouts, you may also want to perform some lunges. However, it is important to keep in mind that when doing these exercises, you shouldn’t make sudden movements because you don’t want to get your heart rate too high before sleeping. Just take it slow and just perform easy sets of the mentioned exercises.

  • 2. Do some breathing exercises.

    While performing some deep-breathing exercises, always maintain your proper posture. You may either sit straight or lie down in your bed. The key here is to keep your spine straight. Perform belly breathing, which is a slow deep breathing that begins at your diaphragm. Fill your stomach with air such that it sticks out, and then allow the oxygen to expand from below your chest cavity and towards your throat.

    To do your breathing exercise, inhale for three seconds, hold it for two, and then slowly exhale for about 4 seconds. For this breathing exercise to work, make sure that you perform this with a relaxed mind. Don’t do it while browsing the internet or watching a movie.

  • 3. Perform easy yoga and stretching exercises.

    Any simple yoga poses and stretching exercises for your knees, shoulders, ankles, and hips that will release tension from your most-stressed joints and muscles can be effective in helping you sleep.

    Your stretching exercises can be as simple as a butterfly stretch—the point is to get a stretch, but not to the point of feeling pain. As for your yoga exercises before bedtime, you must avoid poses that stress your body too much and those that require inversion wherein your head is upside-down. Instead, just stick to the easy ones that will relax your mind and body after, and help bring you to a state of drowsiness.

By performing these three simple exercises before bedtime to promote sleep, you will surely be able to sleep better and wake up feeling energized and refreshed. Do these regularly, and you will always be ready to face the new day ahead and maintain a healthy body.

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