4 Easy Exercises To Promote Deep Sleep
We all know that exercise has so many healthy benefits for our lives, but fewer people know how crucial it is to sleep? Physical activity increases quality of sleep. Exercise can make it easier to fall asleep faster as well as stay asleep without interruptions. Sleeping in turn also boosts the immune system. A team from the University of Rochester, New York discovered that sleeping helps rid the brain of toxins that accumulate during the day. Some of these toxins are partly responsible for neurological complications.
Sleep deprivation is associated with an increase in the production of the stress hormone, cortisol. Sleeping six hours rather than of eight hours every night increases cortisol levels by 50 percent. A good night’s sleep helps individuals reach a high level of concentration, too.
Here are some of our favorite exercises that promote restfulness and a better night’s sleep!
1. Deep stretching
If you are struggling to relax before going to bed, a series of tried and tested stretches will help you relax by relieving tension and soothing your mind. A number of specific stretches can soothe your body and mind.
– Flexing forward – Stand up, spread your feet gently tilt forward until you touch the ground. If you do not succeed, do not worry: the key to relaxation is to feel at ease. Hold your thighs or calves. Still in this position, grab your elbows and swing them gently from left to right. Continue for 15 seconds. Feel the tension relax in your spine and stretch your hamstrings. This exercise is especially important if you work in the office or move a lot throughout the day.
– The cobra stretch – Much less dangerous than it appears, the posture of the cobra is useful when it comes to stretching. Lie on your stomach on your bed or on the floor and lift your torso by pushing the floor with your hands. Stretch your ribcage by taking long, deep breaths. The cobra technique will strengthen your trunk and re-align the spine while decreasing stiffness in the lower back. Release by lowering your chest and forehead to the ground. If you are already on your bed, you just have to turn around and let sleep take over you.
Research has shown that yoga can promote better sleep, especially for menopausal women, cancer patients and people with osteoporosis. Yoga is also particularly effective in the case of sleep apnea and the applications can be generalized. Yoga helps you get rid of negative stresses that can keep you awake. The technique influences the body’s alignment and flexibility; two things that can cause pain.
Inhale and exhale deeply – Stand or lie down while keeping your body straight then place a hand on the belly; inhale and exhale on the stomach. Repeat a dozen times.
3. Strength training
Sleeping is the most effective method for physical and mental recovery. If you do not sleep properly, muscle recovery strategies will be ineffective. On the other hand, strength training is good for sleep.
CrossFit — This fitness method combines athletic strength exercises, gymnastics (body weight exercises), functional movements and other exercises to improve physical fitness and develop a broad range of physical fitness including strength, endurance, power and agility.
Aerobic exercises are cardiovascular exercises and workouts that make the heart pump optimally to maintain good health. People who are motivated to exercise in the gym or alone at home, find aerobics stimulating. Cardio can have great sleep benefits too.
Power skip — Stand with your core tight and position your feet at hip width. Proceed to hop on the left and right foot in an alternating style.
Don’t be shy about testing out some – or all – of these exercises. They can do wonders for when it’s time to hit the pillow which will help you wake up feeling refreshed and ready to take on the day!