Are you unsure of what to do if you have trouble falling asleep at night every single night? If that applies to you, there is one thing you can do to improve your sleep. Any guesses? Well, the in-bed exercises are great! Regular bodily movement is among the most important elements of sound sleep hygiene. By engaging in some modest exercise before bed several times per week, you can increase the quality of your sleep overall. There are a few exercises for bedtime for better sleep that you can easily perform to bring your sleep cycle back on track. In this blog post from Healthsaverguide, we will look more closely at the reasons why working out before bed can improve your quality of sleep as well as some of the ideal bedtime exercises for better sleep.
How Can Exercising Before Bedtime Affect Your Sleep?
As was previously mentioned, exercising frequently and for a reasonable amount before bed is one of the best ways to enhance your sleep. You may not be aware that sleep specialists believe that exercise is essential to long-term sleep health. You can benefit from in-bed exercises in the following ways by scheduling time for them.
1. Increase the Quality and Quantity of Your Sleep
Exercise before bedtime can promote deeper, more restful sleep. It increases the length of time spent sleeping well. You might also be able to fall asleep again more quickly if you wake up in the middle of the night. Getting adequate sleep each night promotes immune system strength, lowers stress levels, and improves heart health.
2. Help with Insomnia and Sleep Disorders
Chronic insomnia, commonly referred to as difficulty falling or remaining asleep at night, is one of the most prevalent sleep disorders in the population today. No matter how difficult it is for you to fall or stay asleep, regular light exercise before bedtime may help to alleviate the symptoms of insomnia and enable you to get a good night’s rest.
3. Reduce Anxiety and Stress
Stress is one of the major causes of sleep issues, such as difficulties falling asleep each night and nighttime sleep disturbances. However, a consistent regimen of ten minutes of light exercise before bed can help reduce stress by clearing your mind and removing the physical signs of stress.
Sleep Better Every Night with These Light Bed Exercises
You now know the amazing benefits of exercising before bed, so it’s time to add some of the best in-bed workouts into your nighttime regimen. Try some of these soothing body exercises before you go to sleep tonight.
1. Sitting Twists
Simple to perform, you can practise this exercise while lying in bed before going to sleep. To do this exercise, you must sit on your bed with your back straight and your hands holding a pillow in front of your chest. Turn to your right now, hold the pillow for support, and extend your back as far as you can while looking back. Give it a 10-second stretch before releasing it. Now repeat on the opposite side. Perform these ten on each side in one to two sets. Anyone who struggles with deteriorating sleep quality will benefit greatly from this easy in-bed exercise.
If it’s difficult for you to sleep, planks are another traditional exercise you can do on your bed. To begin a plank, start by bending both of your elbows and placing all of your weight on your forearms. Your body should be positioned so that your shoulders, hips, and ankles are all in a straight line. Now, press your belly button against your spine and hold the position for a predetermined amount of time, say 50 seconds. Perform this exercise as many times as you can until you feel exhausted. The best thing about this exercise is that it has benefits for all aspects of life, not just sleep.
3. Diaphragmatic Breathing Exercise
Breathing exercises are thought to be most useful shortly before bed since they enhance sleep. There are several breathing techniques for improving sleep and lowering tension and anxiety. One such breathing exercise is diaphragmatic breathing. To do this exercise, sit up straight in bed with one hand flat against your chest and the other resting on your abdomen. As you breathe in and out, let the hand that is resting on your abdomen rise and fall. After that, take a deep breath while your lips are pursed. The goal is to be able to breathe normally without your chest moving.
When the aforementioned exercises are performed separately or together, they not only help you obtain a better night’s sleep but also make your life better overall.