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)?