There have been multiple studies done to help show the relation between quality sleep and regular exercise. Exercising is crucial in regulating your sleep schedule. It improves your quality of sleep, and also allows you to fall asleep faster! It’s hard to pick one specific type of workout that will promote better sleep for everyone. Instead, it’s important that you try a variety of exercises and see which helps you the best! We’ve compiled a list of our favorite exercise tips and workout techniques that everyone should try to promote better overall sleep.
Try Aerobic Exercise
Aerobic exercise is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness. The main goal of aerobic exercises are to increase the heart rate and the body’s use of oxygen. This includes physical activity from high to low intensity. Simple aerobic exercises that you can implement into your daily routine include: running, jogging, lap-swimming, physically demanding sports such as basketball or tennis, and intense bike rides.
According to The Sleep Foundation, studies have shown that regular aerobic exercise for prolonged periods of time can improve not only your sleep quality, but also reduce excessive daytime sleepiness for people who struggle with insomnia. This research also found that moderate-intensity aerobic activities can decrease the severity of sleep-disordered breathing conditions like obstructive sleep apnea. Aerobic exercise also helps you to get a more restful sleep at night.
Try Yoga
Yoga is a system of physical postures, breathing techniques, and sometimes meditation derived from yoga but often practiced independently, especially in Western cultures to promote physical and emotional well-being. Yoga is often recognized as a restorative and effective way to wind down your day, making it very beneficial for improving your sleep. The Harvard Health Blog found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% of people said yoga helped them to reduce their overall stress. Another reason yoga is so beneficial for sleep is because it practices mindfulness. Practicing mindfulness can control your heart rate and lower the level of stress in your body. It also aids in boosting your melatonin levels, which is a natural hormone that helps you sleep.
Try Resistance Exercises
Resistance exercises are a form of exercise that is intended to increase muscular strength and endurance. It involves exercising muscles using some form of resistance. This resistance could include the use of weights, bands, or even your own body weight working against gravity. Resistance exercises can improve the quality of your sleep, and also help you to stay asleep longer. Studies also show that resistance exercises can lower symptoms of depression and anxiety, which may be impacting your sleep.
According to Healthline, experts say that resistance exercises result in post-workout fatigue and muscle recovery, which both can promote better sleep.
Try Breathing Exercises
Breathing exercises are intended to promote effective and healthy breathing and breath control. More specifically, to help promote better sleep, try the 4-7-8 breathing technique. This breathing exercise can be used if you’re feeling stressed or anxious, or if you’re trying to get to sleep. This exercise helps to regulate the hormone cortisol, which controls your fight or flight response. Gundersen Health teaches you exactly how to do the 4-7-8 breathing below:
- Find somewhere comfortable to sit. If you can, close your eyes.
- Breathe in through your nose to the count of four.
- Hold the breath to the count of seven.
- Exhale through your mouth to the count of eight.
Try Stretching
Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately stretched or flexed in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Adding in simple stretches to your daily routine can improve your blood flow and relieve built up muscle tension, allowing you to be better relaxed for bedtime. The more relaxed you are able to get your body during the daytime, the better quality of sleep you’ll get at night.
General Exercise Tips to Promote Better Sleep
Generally, engaging in just thirty minutes of exercise each day will have a beneficial impact on your sleep schedule. It doesn’t exactly matter what time of exercise you find yourself engaging in, moreso that you are getting your body moving regularly. While trying the exercises we mentioned above will surely help your sleep schedule, any form of mild workout will do! It’s important to note that you shouldn’t work out too close to bedtime, as this will cause you to be up later, since your brain is still stimulated. It’s best to workout anywhere from four to six hours before bedtime for optimal sleep at night.
Try Relaxium Sleep
Implementing any of these exercises into your daily routine will help you to get rid of your sleepless nights. If you’re finding the exercises aren’t doing the trick, try adding Relaxium Sleep into your routine. With Relaxium’s drug-free and clinically proven sleep supplement, gone are the days of tossing and turning all night to try and get to sleep. Relaxium Sleep has a unique formula with a triple-action approach to address the root cause of sleeplessness and stress. We guarantee that if you take our life-enhancing supplement, you will fall asleep quicker, stay asleep longer, and wake up feeling refreshed and rejuvenated!
To restful and healthy days ahead.
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
[1] The Best Exercises for Sleep (sleepfoundation.org)
[2] Yoga for Better Sleep (health.harvard.edu)
[3] How Resistance Training Can Help You Sleep Better (healthline.com)