Wednesday 20 Jan 2021 / 12:08 AM

Tips for Better Sleep – 3 Relaxing Exercises for Better Sleep

Exercises before bedtime to promote sleep

Tips for better sleep, relaxing exercises for better sleep: Forget about counting sheep to help you sleep. These three sleep exercises that you can perform before bedtime will relax your mind and body. But above all, they will help you ease your way into dreamland. Here are the 3 tips for better sleep—relaxing exercises to promote better sleep.

These are better sleep tips that anybody can apply and use successfully at home.

1. Simple bodyweight exercises.

One of the best tips for better sleep that works well is bodyweight exercises. As you perform this type of activity before bed to help with sleep, your temperature will increase and then drop after your routine.

Our body temperatures drop when we sleep. Cool body temperature helps put us in a sleepy mood, and the high temperature does not. You may ask why exercise if it raises your body temperature and elevates your body temperature, which prevents you from falling asleep?

The answer is timing—even experts advise against exercising before sleep. However, the timing makes a whole lot of difference. You should not exercise right before going to bed but exercising at least an hour earlier will make your body temperature fall faster an hour or later to put you in a better and faster sleeping mood.

 About an hour before going to bed, perform a few sets of crunches and leg raises to ease the tightness in your hips. Doing this will help you breathe methodically and, as a consequence, fall asleep fast. 

One of the other useful tips for better sleep is lunges. Aside from other forms of bodyweight workouts, you may also want to perform some lunges. However, it is essential to keep in mind that you should not make sudden movements when doing these exercises.

Sudden movements will get your heart rate too high, which is not acceptable before falling asleep. Just take it slow and perform easy sets of the mentioned exercises.

2. Do some breathing exercises.

One of the better sleep tips, which is also a part of good relaxing exercises, is 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 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. Do not do it while browsing the internet or watching a movie—doing that is not any part of relaxing exercises for sleep recommended by any experts.

3. Perform easy yoga and stretching exercises.

It is hard to give tips for better sleep exercises that do not include yoga exercise. Yoga is part of the 3 relaxing exercises before bedtime to promote sleep discussed here in this article. Any simple yoga poses and stretching exercises for your knees, shoulders, ankles, and hips are the best.

Yoga will help release tension from your most-stressed joints and muscles. In effect, a yoga routine will help you fall asleep faster. 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, stick to the easy ones that will relax your mind and body. And will help bring you to a state of drowsiness—that is the relaxing exercise for sleep you want.

Final Thoughts:

For better sleep tips, follow these three sleep exercises outlined above. By performing these three simple relaxing exercises before bedtime to promote sleep, you will surely be able to sleep better.

When done right and routinely, you will wake up feeling energized and refreshed. Do these regularly, and you will always be ready to face the new day ahead. You will maintain a healthy body and sound mind as a result.

By following these relaxing exercises for sleep religiously, you will notice a change in the way you sleep and your habits and attitude in life. Better sleep exercises that work puts your life on a healthy path towards wholly and spiritual rejuvenation.

Good luck! And those are your healthy tips for better sleep—relaxing exercises for sleep that is good for your mind and soul.

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