Researchers have shown that any exercise during the day can improve your sleep at night.
But if you have sleep disorders then you should avoid nighttime exercise.
Exercise raises your core body temperature, increases your heartbeat and prompts your system to release stimulating adrenaline (a stressful situation of the body to begin to sweat).
Previously, late-night intense exercise was not advice before you go to bed, because exercise raises your body temperature and releases a chemical in the brain and body like adrenaline, which may stop you from falling asleep.
Recent research shows a different result, In 2013 the Nationa Sleep Foundation (NSF) conducted a poll of 1000 adults between the ages of 23 and 60 about exercise levels and times as well as the effect on sleep. 86% of people having vigorous exercise had fairly good or very good sleep quality at night.
Now we will discuss some exercise before bed to help sleep, try some gentle routines exercise tonight for better sleep.
Try some move of yoga routine to relax your body before sleep at night. You can try some move of yoga easily on your bed.
- Upside-Down Move:
Sit against a wall with your butt about 6 inches away from it, lie back and extend your legs up the wall. Now let your arms rest by your sides, put your palms towards the ceiling, breathe gently and feel the stretch in the backs of your legs. You can try this move of yoga for about 1 and 2 minutes.
- Child’s Pose:
Sit up comfortably on your heels, like a child. Bringing your forehead to rest and roll your torso forward. Extend your arms in front of you and lower your chest close to your knees as you feel comfortable. Hold the pose about 5 minutes to 7 minutes on your bed and breathe.
- Rock-a-bye Roll:
Lying straight on your back and hug your knees into the chest as your comfort. Your ankles should be in the opposite direction and wrap your both arms around legs. Inhale and rock your body up to sit on the bed and exhale as you roll back. This move of yoga can continue for 1 minute to 8 minutes.
Self-massage your body for better sleep at night. Self Massage can help you in your sleep at night by using a foam roller and your own body weight to rub out knots and chronic pain.
It can also help you relax your muscles and calm your central nervous system so that you can stay in deep sleep longer