If you are struggling with getting enough sleep then you should use these workout methods and techniques to help you sleep better. When you are not getting enough sleep it may be because of the lack of physical activity each day. These are some workouts and exercises that can help you get higher-quality sleep.
Aerobic exercise
Aerobic exercise or Cardio exercise causes more rapid breathing and heart rate. This exercise has the benefit of improving your blood pressure and lowering the risk of heart disease. Aerobic exercise is more intense and is measured by the level of intensity. Activities like these will raise your heart rate. Some examples of moderate-intense aerobic exercises include “brisk walking, water aerobics, and semi-hilly bike rides.” “Higher intensity exercises might include running or jogging, lap-swimming, intense bike rides, and physically demanding sports like basketball or singles tennis.” Studies have shown that daily aerobic exercise for lengthy periods will improve your sleep.
Resistance exercise
Resistance training is also known as strength training helps you build up muscles throughout your body. A mix of aerobic and resistance exercise is recommended to improve your physiological health. Some examples of resistance exercises are push-ups and sit-ups, lifting weights, working out with resistance bands, and other resistance exercises.
If you want to make your resistance exercise effective the way you can do that is with repetition. Doing sets of resistance exercises that add up to 12 repetitions apiece is what you should perform. Regular resistance workouts can improve your sleep quality. Another benefit of strength training is that it can lower your chances of getting anxiety and depression.
Yoga
“Yoga is a specific type of resistance training that focuses on posture improvement, breathing exercises, and meditation.” Yoga can reduce stress, reduce pain, and help people lose weight. Doing Yoga can also improve your sleep. “While the link between yoga and better sleep has not been extensively evaluated in terms of the overall population, some studies have noted sleep improvements for certain individuals.” Some individuals get better quality sleep, not so much as quantity. While for some it may not help with sleeping, it can help with mental health. Yoga can improve your sleep by relaxing you and mindfulness.
Tips for better sleep
The most effective technique varies from person to person, but these tips may help you determine which routine is best for you.
- Try to go to sleep and wake up at the same time
- Exercise daily
- Eat healthier
- Slow down
- Tweak your sleeping conditions
Going to sleep and waking up at the same time every day “helps set your body’s internal clock.” Along with this, you should avoid sleeping in because it will disrupt your sleep pattern and rhythm. And you should always start the day with a nutritional, well-balanced breakfast.
Exercising daily can improve your sleep at night and make you less drowsy during the day. It doesn’t have to be super intense, although if it is more intense the sleeping benefits will be more effective. Even taking a walk every day can improve your sleep. You should pick an exercise that you can complete every day and make a habit out of it.
Eating healthier is important because eating specific foods can impact your whole sleeping quality. Eating certain foods can affect how long you sleep and how good your sleep is. You should avoid sugary foods and eating meals at night.
Before going to bed it is important to calm down and clear your head. Something good to try at night would be a breathing exercise that will “lower your heart rate, blood pressure, and stress levels to help you drift off to sleep.”
And lastly, change and improve your sleeping conditions. Try to keep your sleeping environment cool, quiet, and dark. Making sure your bedroom is not too cold or hot, loud, or uncomfortable is key. Having the perfect sleeping conditions will improve your sleep quality and help you learn what things you prefer. If you’re struggling with good sleep, use these techniques to improve it.
Sources: Sleepfoundation.org and Helpguide.org
