Certain physical activities can actually help you feel relaxed, reduce stress levels, and keep your body’s natural clock on track—all of which are important for a good night’s sleep. The trick is to choose exercises that calm your mind, stretch your muscles, and help you relax after a busy day.
Here are five exercises that can lead to better sleep permanently.
1. Yoga (especially gentle and restorative poses)
Yoga is a great choice for better sleep because it emphasizes breathing, stretching and relaxation. Gentle and restorative types of yoga are especially effective in reducing stress, calming the nervous system and preparing your body for sleep.
Why it works:
– Reduces stress: It can help reduce cortisol, the stress hormone that disrupts sleep.
– Promotes relaxation: Many yoga poses encourage deep breathing, which helps your body enter a calm state for relaxation.
– Increases flexibility: Regular exercise can ease tight muscles, making it easier to relax and fall asleep.
Best Poses for Sleeping:
– Child’s Pose: This pose stretches the back and hips and encourages deep breathing.
– Legs up the wall: This position helps in circulation and calms the nervous system.
– Reclining Bound Angle Pose: Opens the hips and promotes relaxation.
– Savasana: This relaxing pose allows you to focus on your breathing and clear your mind before falling asleep.
Try incorporating a 15-20 minute yoga session into your evening routine to help you get a restful night.
2. Walking (especially after dinner)
Walking after dinner is one of the simplest yet effective exercises to improve sleep quality. A light, brisk walk aids digestion, relieves stress, and prepares your body for relaxation. Just 20-30 minutes of walking at a leisurely pace can help calm your mind before bed.
Why it works:
Aids in digestion: Walking can help your digestive system work better, especially after a meal.
– Reduces anxiety: Walking outside, especially in nature, can reduce feelings of anxiety, stress, and sadness—common barriers to good sleep.
– Regulates sleep patterns: Evening activity helps your body tell the difference between wakefulness and sleep, strengthening your natural sleep rhythm.
Tips for better sleep:
– Maintain a gentle pace to avoid overexerting your body.
– Choose a quiet environment — ideally, take a walk outside in nature or a quiet place.
3. Pilates (focus on core strength and breathing)
Pilates offers a wonderful combination of strength building and relaxation. This low-impact exercise emphasizes controlled movement, breathing, and core stability—all of which can help melt away stress and improve sleep.
Why it works:
– Releases tension: Pilates helps reduce muscle tightness, especially in the lower back, hips and neck, which can contribute to discomfort and restless nights.
– Mind and Body Connection: The breathing techniques used in Pilates promote deep relaxation and mindfulness, making it easier to release anxiety and prepare for sleep.
– Improves posture: Strong core muscles lead to better posture, reducing pain that can keep you awake.
Top Pilates Tricks for Better Sleep:
– Pelvic Curl: Focuses on spinal mobility and hip flexibility.
– The Saw: Stretches the spine and helps relieve back and shoulder tension.
– Spinal cord sprains: Elongates the spine and eases tight muscles.
A quick 20-minute Pilates session before bed can be a great way to improve flexibility and ease any tension.
4. Stretching (especially before bed)
Stretching is a simple but powerful way to encourage better sleep. Gentle stretches can relax muscles, reduce stress, and calm your mind, preparing you for a peaceful sleep cycle.
Why it works:
– Encourages relaxation: Stretching stimulates the part of your nervous system responsible for relaxation.
– Eases tight muscles: Many people have tension in their shoulders, neck, and back, which can interfere with sleep. Stretching these areas before bed can help relieve discomfort.
– Increases circulation: Stretching increases blood flow to muscles and tissues, helping your body release stored tension.
Best stretches for sleep:
– Stretching the neck: Gently tilt your head to one side to relieve tension in the neck and shoulders.
– Bend forward: A great stretch to relax your back and calm your mind.
– Seated Forward Bend: Stretches the spine and legs, relieves daily stress.
– Hamstring Stretch: Reduces stiffness in legs and lower back.
Try to hold each stretch for 20-30 seconds and focus on slow, deep breathing to maximize the calming effects.
5. Tai Chi (Gentle Movement Flow)
Tai Chi is an ancient martial art that involves slow, deliberate movements aimed at increasing balance, flexibility and overall health. Known as “meditation in motion,” tai chi is great for promoting relaxation, reducing stress, and improving sleep by calming the mind.
Why it works:
– Reduces stress and anxiety: Its slow movements promote deep relaxation and soothe the mind.
– Enhances balance and coordination: Practicing Tai Chi can improve mental and physical balance, reduce stress and promote better sleep.
– Enhances mindfulness: Focusing on your breathing and movements increases mindfulness, clearing your mind of distracting thoughts that can disrupt sleep.
Tai Chi for Sleep:
– A 20-30 minute Tai Chi session in the evening can greatly improve your sleep quality. Focus on gentle movements and deep breathing.
– This practice can be especially helpful for those who struggle with insomnia or who find it difficult to wind down at the end of the day.
Improving your sleep doesn’t have to involve expensive gadgets or supplements. One of the most natural and effective ways is regular exercise. Whether you choose yoga, walking, pilates, stretching, or tai chi, each of these activities can help calm your mind, reduce stress, and prepare your body for a more restful night. can do
The important thing is to pay attention to what your body needs and choose exercises that feel relaxing rather than energizing, especially as bedtime approaches. Try incorporating some form of physical activity into your daily routine, and see how it improves the quality of your sleep, helping you wake up refreshed and focused each day. It happens.
(This article is for informational purposes only and should not be considered a substitute for advice provided by a qualified medical professional.)