The connection between better quality sleep and exercising has been studied for a long time, and they are said to have a bidirectional relationship. Physical exercising during the day will improve sleep quality, while poor sleep will reduce your levels of physical activity.
Some exercises promote more high-quality sleep than others. Understanding the exercises that will better your sleep quality and when to work out during the day will help promote your sleep. Some exercises include;
1. Child’s Pose
This exercise helps relax your body, relieve tension in your back, neck, and shoulders, plus relieves stress.
- Kneel while sitting on your heels.
- Move your hips backward, and bring your forehead down such that it rests on the floor.
- Straighten out your arms in front of you on the floor.
- Draw deep breaths and concentrate on the areas you may be experiencing discomfort or pain.
- Hold for 5 minutes.
2. Low Lunge
This helps stretch your groin, thighs, and hips. It also relieves tension and pain in your chest, shoulders, and back.
- Have your right knee bent in a right angle and your left foot extended behind you with the knee touching the floor.
- Have your arms on your knees or beside you.
- Draw in deep breaths and hold the position for five breaths.
- Repeat with the opposite leg.
3. Legs-up-the-wall Pose
It helps promote relaxation while relieving tension in your shoulders, back, and neck.
- Sit on the floor near a wall.
- Lay on your back and lift your legs against the wall. You can have them touching the wall or a few inches away.
4. Glute Bridge
It helps activate your back, core, and glute muscles. It also reduces insomnia, stress, and anxiety.
- Lie on your back with your arms by your side.
- Lift your knees to form a right angle.
- Lift your hips until your glutes are in a straight line with your knees.
- Hold the position for a few seconds, then repeat about 15 times.
Planks help with core strength and improving your posture. They also help relieve tension and pain in your neck and back muscles.
- Lie on the floor with your stomach.
- Lift your body using your elbows to a position similar to that of a push-up. Ensure your body is in a straight line.
- Engage your core but keep steady deep breaths. Hold for about 30 minutes.
6. Seated Forward Bend
This exercise stretches the lower back and helps loosen the shoulders, spine, and hamstrings.
- Sit on the floor with your legs straight in front of you.
- Engage your core slightly, lengthening your spine.
- Lean forward, with your arms stretched out in front of you. Ensure your fingers touch the tips of your toes or go under the heel of your foot.
- Relax your head and neck, and hold the position for about 5 minutes.
These types of resistance training help strengthen your shoulders, arms, core and relieve tension on your neck and back muscles.
- Lie down on your stomach.
- Bring the palm of your hands bedside your chest such that your elbows are lifted and form a right angle.
- Using your arms, lift your body until your arms are straight. Ensure that your body is also straight with no sagging.
- Hold for a few seconds, then repeat—complete around two sets of 12 repetitions each.
They help strengthen your core and relieve tension on your neck and shoulder muscles.
- Lie down on your back, with your knees up.
- Have your arms behind your neck, and then sit up without straightening your legs.
- Lie back down and repeat around five times.
9. Standing forward fold
This exercise helps you relax, relieve stress, and increases blood flow to the brain.
- Stand straight with your legs apart.
- Bend forward to a comfortable position. You can touch the floor with your hands.
- Keep your core muscles engaged and hold the position for a few seconds.
- Stand back up and repeat almost 20 times.
10. Kneeling lat stretch
This exercise helps loosen your shoulder and back muscles while relieving discomfort and pain. It is done in the same way as a child’s pose, but instead of having your arms stretched out on the floor, you should have them on a chair.
If none of these exercises work to improve your sleep, you should visit a hypnotherapist. They have the best techniques to relax your brain and help you fall asleep quickly and have a deeper sleep.