Working out regularly has so many positive health benefits. It can reduce stress, boost alertness during the day, and even improve your sleep quality. There’s no one perfect exercise that will enhance your sleep—any type of movement is better than none—but these three specific activities are scientifically proven to help you get better slumber.

Aerobic (or Cardio) Exercise

Activities that get your heart rate up, such as running, brisk walking, cycling, and swimming, have been shown to improve sleep and battle insomnia. Even small bouts, such as 10 minutes, may help, though the goal is to get at least 150 minutes of moderate-intensity (or 75 minutes of vigorous-intensity) aerobic exercise each week.

Strength Training

Building muscle has been shown to improve the quality of sleep, and it can also help you fall asleep faster and wake up less frequently throughout the night.  So try doing exercises like shoulder presses, bicep curls, tricep dips, squats, lunges, calf raises, sit-ups, and push-ups that will make you stronger.

Yoga

Yoga’s relaxing poses and stretches, as well as the calming breathing exercises that accompany them, may be especially helpful if stress is what’s keeping you from falling asleep. Those with insomnia who do yoga daily for eight weeks are likely to fall asleep faster and increase the amount of time that they spend sleeping.

The right head support can greatly improve how comfortable you feel in bed.Is pain keeping you awake? Find out why pain affects sleep and what you can do to sleep better.Nearly one-quarter of all workers have shifts that are not during the daytime, and more than two-thirds of these workers…Have you ever wanted to know what happens to your body during menstruation? The latest infographic from the National Sleep…The Electronics and Sleep infographic highlights how technology affects the modern family and how parents can help design a sleep…Orexin receptor antagonists: A new class of sleeping pill Find out more about orexin, and a new type of sleep…You don’t have to struggle with sleepless nights. Help is available! There are treatment options for insomnia, ranging from behavioral…Great news: more than three-fourths (76%) of those surveyed say that they had a good night’s sleep at least a…Having a normal sleep schedule—meaning you go to bed and wake up around the same time every day—can help your…If your child’s bedtime routine during the summer has slipped with staying up late and sleeping in late, it’s never…

Image
The Best Exercises for Sleep

Source: Internet

LEAVE A REPLY

Please enter your comment!
Please enter your name here