4 Exercises That Will Help You To Sleep Better

A study published in the journal Sleep reveals that around 20% of the global population suffers from sleep issues such as insomnia, sleep deprivation, or short sleep. Exercise has a significant impact on sleep patterns, not only aiding in weight loss but also regulating the circadian rhythm, which controls the sleep-wake cycle and promotes better sleep.

Various factors, such as financial difficulties or relationship issues, can contribute to sleep problems. Below are some exercises that may help improve sleep quality:

# Aerobics

Aerobic exercises, or cardio, include activities like running, walking, swimming, or cycling, which elevate the heart rate. These exercises raise the body temperature, and after 30-90 minutes, the body begins to cool down. This decrease in temperature signals to the body that it’s time to sleep, promoting sleepiness.

# Deep Breathing Exercises

Deep breathing exercises (DBE) help lower the heart rate and regulate the breathing rhythm, reducing stress and tension. By focusing on breathing, DBE blocks out distractions and relaxes both the mind and body, making it easier to fall asleep. It is recommended to practice DBE for 10-15 minutes, at least two hours before bedtime.

# Strength Exercises

Strength training exercises, such as crunches, leg presses, and curls, are effective in promoting quality sleep. Research shows that performing strength training daily in the morning leads to better sleep at night. These exercises increase muscle strength, which helps manage daily stress, and stimulate hormones that improve sleep.

# Yoga

Sleep disturbances are common in older adults, and studies suggest that daily yoga can significantly enhance sleep quality. Yoga helps reduce the time it takes to fall asleep, minimizes sleep disturbances, and leads to more refreshing mornings.

Things to Avoid Before Bedtime:

- Avoid the exercises listed above right before bed. It’s best to perform them at least two hours before sleep, with morning sessions being ideal.

- Refrain from smoking, consuming alcohol, or drinking coffee or tea at least 4-6 hours before bedtime.

- Avoid heavy meals and spicy foods.

- Don’t sleep with the lights on.

- Ensure the room is not too hot or cold.