If you’re suffering from insomnia, there are many exercises that you can do before sleep that will encourage your body and mind to relax enough to sleep. Choosing the right exercises to do before going to bed will help you get a better night’s sleep. Use the ideas below for a nighttime exercise routine that won’t take long but will help you achieve a better night’s sleep.
Avoid alcohol, caffeine, sugar and nicotine. These stimulants may be effective in keeping you awake during the day but they are also making it difficult for you to sleep at night. Limit their consumption throughout the day. Do not take any stimulants at least four hours before going to bed for the night.
If you have insomnia, try exercising more during your day. Research shows that daily exercise can regulate all the hormones of the body and promote healthy sleep. Getting more exercise during the day will increase your hormone levels and promote sleep.
A comfortable bedroom will help you go to sleep more easily. Promote a sleep-friendly atmosphere with lowered levels of sound and light. Don’t get an alarm clock that has a bright display. Replace a worn out mattress with one that gives proper support.
Try taking your hot water bottle to bed with you. The heat form the hot water bottle can help release the tension in your body. That may be all that you need to cure your insomnia. One thing you can do is put a hot water bottle on your tummy. Allow the heat to go through you while you breathe deeply.
Clock watching is common among people who are victims of insomnia. Thinking about when work is going to start or fear of not waking up on time to get the kids ready can make you stay up all night. Rather than staring at your clock and thinking about the time, put the clock face down or move it where you can no longer see it.
Do not nap. While you may feel that you desperately need the rest, napping will keep you up later in the evenings. That means you’ll just be tired again when you wake up, starting the whole cycle all over again. Keep yourself up during the day and you’ll find that you are ready to sleep when your bedtime rolls around.
Exercise is a great way to release the seretonin in your brain which will help you to relax and reduce any stress you are feeling. Depending on your fitness level, engage in 15 minutes of exercise before bedtime. You can work out on an exercise machine in your home or climb up and down a flight of stairs several times.
Much insomnia is caused by an inability to relax enough to get to sleep. If you’re looking for exercises that can help you relax and enable you to more quickly fall asleep, you have many exercises to choose from. Use some of the suggestions below to see whether specific exercises can help you relax and get the rest you need.