5 Calming Exercises You Can Do Before Bed To Boost Your Sleep Quality

Exercise has been shown to improve sleep quality and duration and is essential for fostering healthy sleep habits. However, there is still disagreement on the best time to exercise in order to improve sleep. It is difficult to draw firm conclusions from research studying the relationship between exercise schedule and sleep since they have recruited populations of different sizes. The different benefits of exercising at certain times of the day, however, are becoming more clear to researchers. The following five calming techniques will help you get a better night’s sleep:

Deep Inhalation
Exhale gently through your mouth after taking a slow, nasal breath. This activity not only soothes your nervous system but also lessens tension. It helps you fall asleep peacefully and further soothes your thoughts.

Stretching
Your muscles may relax with gentle stretching. Keep your attention on your arms, legs, neck, and shoulders. It helps the body relax and promotes restful sleep.

Yoga
You may unwind your body and mind by doing a few simple yoga positions like the child’s pose or the cat-cow stretch.

progressively relaxing the muscles
This is a technique for deep muscle relaxation that involves contracting and relaxing a particular muscle group. It is best to do this exercise in peace and quiet before going to bed.

Meditation
Before going to sleep, try doing some brief meditation. To help you unwind and concentrate on your breathing, it is preferable to utilize guided meditation applications.

Exercises that are strenuous should be avoided just before night since they might excite your body and make it difficult to fall asleep. To encourage better sleep, these easy activities may be included into a regular schedule.