The Best Exercises For Sleep

Monday August 7, 2017 at 1:09pm

The Best Exercises For Sleep

Working out regularly has so many positive health benefits. It can reduce stress, boost alertness during the day, and improve your sleep quality. As little as 10 minutes of aerobic exercise, such as walking or cycling, can dramatically improve the quality of your nighttime sleep, especially when done on a regular basis. 

Early morning and afternoon exercise may also help reset the sleep wake cycle by raising body temperature slightly, then allowing it to drop and trigger sleepiness a few hours later. It can be especially helpful if you are able to exercise outdoors and let your body absorb natural sunlight during the daytime hours. 

These three specific activities are scientifically proven to help you sleep better.

1.   Cardio 

Aerobic exercise (such as running, cycling, dancing…)  decreases resting heart rate. According to, 7 a.m. is the best time to engage in aerobic exercise since it clears stress hormones earlier in the day which leads to a better night's sleep.  

2.  Strength Training 

Besides helping you sleep better, weight training also helps you fall asleep faster and sleep more deeply. Deep sleep and muscle growth are interdependent. A good night’s sleep promotes your body’s hormone balance, which in turn aids in muscle repair and growth. When you sleep deeply, growth hormone-releasing hormones (GHRH) release more growth hormones into your bloodstream. At the same time, GHRH induces better sleep. Sleep itself encourages tissue repair and growth and helps preserve energy, which is depleted along with growth hormones during daily activity because of stress hormones. Sleep is a necessary and continual healing process.

3. Yoga 

Yoga helps unwind at the end of the day which will help you fall asleep at night. The following yoga stretches before going to bed can help you relax and prepare you for a good night’s sleep. 

Yoga exercises for a good night’s sleep: 

1.   Standing forward bend (Hastapadasana)

2.   Cat stretch (Marjariasana)

3.   Child pose(Shishuasana)

4.   Butterfly pose (BaddhaKonasana)

5.   Legs-up-the-wall pose (ViparitaKarani)? 

 

» Categories: Sleep
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