5 Easy Ways to Move More for Better Sleep
Struggling to get a good night’s sleep? You’re not alone! Many people find that their nightly rest is disrupted by stress, anxiety, or simply the hustle and bustle of daily life. One effective way to promote better sleep is through regular physical activity. If you don't know how to get started, here are 5 easy ways to start getting more physical activity in today.
1. Gentle Yoga
Why it helps: Yoga combines physical movement with mindfulness, which can help reduce stress and anxiety.
How to do it: Try a gentle yoga routine, focusing on deep breathing and stretches. Poses like Child’s Pose, Legs Up the Wall, and Supine Spinal Twist are particularly effective for relaxation. Aim for a 15-30 minute session, ideally in the evening.
2. Walking
Why it helps: A simple walk can clear your mind and reduce feelings of stress, making it easier to wind down.
How to do it: Take a leisurely walk in your neighborhood or a nearby park. Aim for a 20-30 minute stroll. For an extra way to get more sleep tonight, try and fit your walks in during the morning. Getting sunlight soon after waking can help regulate your circadian rhythm naturally.
3. Stretching
Why it helps: Stretching helps release muscle tension and promotes relaxation.
How to do it: Spend 10-15 minutes doing a series of stretches, focusing on areas that feel tight. Incorporate neck stretches, shoulder rolls, and gentle back stretches. You can do this in the comfort of your living room or even right before bed, no equipment necessary.
4. Light Strength Training
Why it helps: Engaging in light strength training can help release endorphins, improving your mood and promoting better sleep.
How to do it: Use your body weight for exercises like squats, lunges, or push-ups. Keep the intensity low and focus on your form. Aim for a quick 15-20 minute session, avoiding too much effort close to bedtime, which can give you the opposite effect by keeping you awake.
5. Breathing Exercises
Why it helps: Deep breathing can help calm the nervous system, making it easier to relax before bed.
How to do it: Spend a few minutes practicing deep breathing techniques. One method is the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this cycle for several minutes to help reduce stress and prepare for sleep. This is best done in the afternoon or before bed.
Incorporating these easy workout activities into your routine can move you in the right direction to improve your sleep quality. Whether you choose one of these exercises or a combination of several, the key is to find what works best for you and stick with it. Remember, consistency is vital for reaping the sleep benefits. So, let’s get moving toward better sleep tonight!
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