Your pre-sleep activities have a big impact on the night’s rest. Some easy exercising will help you relax, calm the mind and set you in a sleeping mode. Try one of these bedtime exercises to help you fall asleep faster and sleep deeper.
Lay down on the floor. Start by stretching your most tense joints and muscles. Pay more attention to stretching your shoulders and back and then move on to stretching your externalities. Keep it gentle and slow. Feel how all the tension in your body subsides and you relax for a restful night.
A great tool for both relaxation and decreasing muscle tension. Get down on the floor and roll your back, leg and arm muscles. You can also use a foam roller for balance and stability exercises. Remember to start slowly and work your way into each exercise gently. Use a foam roller as a tool for diaphragm breathing. Lay down and place the foam roller along your spine, keep your knees bent. Place one hand on your belly and one on your chest. Breathe deeply and feel how your belly expands when you inhale.
The most obvious but advantageous activity before bedtime. Great way to walk off the food you ate for dinner and loosen up your nerves after a hard day. Spending time outside will enhance your body with oxygen for a better night’s sleep. Try to fit at least 30 min walk each night before going to bed.
You should know your body well. If you feel that hitting a gym during the dinner time doesn’t hurt your sleeping or even makes it better, then go for it. Just make sure to do some exercise associated routine for calming your body and mind: