For years exercise has proved to aid greatly in curing sleep related problems and helping to bring on peaceful sleep at night. But exercising occasionally or once every week is not enough if you are seeking relief from constant sleeplessness. Crafting a regular exercise pattern in daytime will definitely help to improve sleep patterns and bring a reduction in your tossing and turning all night long. Research has proved that people who exercise daily not only build up on physical fitness but are also able to dispel memory and learning problems and are able to sleep the kind of deep sleep which restores and refreshes them entirely. Here are a few exercising techniques that can help you get your beauty sleep at night and wake up to a bright fresh morning every day.
Cardiovascular exercise:
Cycling, swimming, jogging, walking and running are all aerobic exercises which improve blood circulation, clear the mind, relieve stress and help to exhaust your energy levels so that you can sleep better at night.
Relaxation exercises:
Tai chi, yoga and breathing techniques are all exercises which help to relieve your mind, clear away all thoughts and help to achieve a level of serenity and calm that brings about the mood of sleeping.
Certain yoga postures have been proved to be greatly helpful in bringing about sleep instantly. These are:
- Upside-down posture: Sit on your bed six inches away from the wall and facing it meanwhile. Lie down and upraise your legs so that they are resting on the wall. If your butt is farther away from the wall, scoot it towards it. Rest your arms on your sides with the palms facing upwards and breathe in deeply for 2 minutes. You will instantly feel relaxed and at peace and will have no trouble falling asleep.
- Nighttime stretch: Lie down on the bed and extend both legs in a diamond shape such that your soles are meeting together and knees are at opposite ends. Keep your hands straight with palms facing upwards and breathe in gently for 3-5 minutes.
- Rock a bye roll: This pose is also very simple but highly effective. Lie down and hug your knees in to your chest. Clasp your arms around your shins, then inhale deeply and sit up still clasped in the same position. Exhale and drop back. Continue for 1 minute and then try to sleep. Regular practice will not only help to induce sleep but will also give you a sense of true satisfaction.
Visualizing and meditation:
Deep meditation before bedtime helps to achieve rejuvenation and intense calm. Visualizing exercises are also greatly beneficial in ticking off your brain towards sleep. Imagine a peaceful place or activity that you love and which brings with it a deep sense of tranquility. Let your thoughts waver over it for as long as you can. Before long, you will be drifting towards it in your dreams!
What time is best to exercise to induce sleep?
It is important to remember though, that vigorous exercising right before bedtime or three hours before bedtime can actually make it harder for you to fall asleep because intense exercise increases heart rate and body temperature. Late afternoon or early evenings are the best times to exercise to help you sleep deeply. However, relaxation techniques, yoga and breathing exercises can be done right before bedtime to derive maximum benefits.
Other tips that can help to sleep better:
- Avoiding caffeine before bedtime
- Avoiding in-between naps
- Creating a peaceful and inviting bedroom environment
- Getting a comfortable mattress and snug pillows
- Finishing off eating 2-3 hours before bedtime
- Avoiding smoking before sleeping
So for a dream filled beauty sleep, remember to focus more on your exercise than on sleeping pills and medications. Exercise has lasting benefits with zero side effects, whereas, medications offer only temporary relief with plenty of side effects in the bargain!
