Sleep Tight!

health

For those struggling to catch up on some sound sleep, this week, You! has rounded up some exercises that will help you sleep better...

With life getting fast-paced each day, we find it hard to keep up sometimes. This mostly results in the lack of sleep due to stress, fatigue and psychiatric disorders. You may be battling racing thoughts, tossing and turning to find a comfortable position, or are having sensitive reactions to every noise and movement. No matter how hard you try to get some shut eye, the morning sun comes far faster than you would like.

While you can use sleeping aids such as earplugs, eye masks, sleeping pills, and white noise to help you fall asleep soundly; these sleep aids can be costly and oftentimes provide short-term solutions. There’s a substantial body of scientific evidence that suggests exercise helps improve sleep.

Making exercise a part of your regular routine can contribute to healthier, more restful sleep-and may improve sleep issues such as insomnia. This week, You! has rounded up a few exercises for those struggling to get a good night’s sleep. Read on...

Take up aerobics or weight training

If you have a lot of energy to spare, there are quite a few workouts like cardio, kickboxing or dancing that you can take up. Not only will you be starting a healthy lifestyle, you can also have fun with it. Blow off some steam, release tension and leave the gym smiling after finishing off your routine. Cardio, kickboxing and dancing are a great way to get into the right mindset in order to calm your nerves.

Moreover, you can try lifting weights if strength training seems appealing to you because pumping iron can help you get sleepy since it’s demanding on your whole body.

Practice P.M.R.

It stands for ‘progressive muscle relaxation’ - another chill-out shortcut that you can do in bed. Starting with your toes, moving right up to your forehead, slowly squeeze and then relax each part of your body in sequence. It’s tricky to isolate each muscle at first but that’s kind of the point: focussing on PMR helps still your mind when it’s racing and just won’t switch off.

Go for a run

Great weather outside? Go out for a jog and breathe in some fresh air, regardless of it being night or day. Experts say that staying indoors too much can fuel anxiety and insomnia. This is the perfect workout for you if you are new to exercise and aren’t ready to join a class yet. It is also the cheapest workout that doesn’t require equipment or trainer. Jog, run or sprint at your own pace and enjoy some Z’s later.

Legs-Up-The-Wall pose

While strenuous and vigorous exercises will tire you out, for some it may have the opposite effect when it comes to bedtime. Worry not, though. There are gentle relaxation exercises like simple yoga stretches that you can do. Legs-Up-The-Wall pose combined with controlled breathing leads to a slowing down within your body. It will gradually ease your racing thoughts and worries. The best part is that you can do this against your wall or the headboard of your bed, depending on how fast you want to go to sleep. Just as it sounds, put your legs against the wall but try not to bring the body to a full 90 degree angle as this can impede circulation at the hips. Instead slide your hips a few inches from the wall and/or elevate your hips by placing a cushion under your lower back.

Practice the Camel

Another yoga pose that you can try is the ‘Camel pose’. One of the most notable benefits of Camel pose, and other backbends, is anxiety and stress relief. It is a position that will soothe you without being overly complicated. Come to your knees, with your legs hip-width apart. Place your hands on your hips while bending your head behind you as far as you can. Try to place your hands on your heel for a feel-good, stress-relieving stretch.

A standing forward bend

This yoga pose is perfect to do before bedtime. All you have to do is place a pillow (or some folded blankets) on a chair in front of you. Inhale to take your arms up overhead to lengthen the spine and exhale to fold forward at your hips until your forehead rests on the pillow. Then rest your arms on the pillow as well and relax them completely. Stay for 10 to 15 long, deep breaths or for as long as you can comfortably rest. Inverting your upper body this way soothes the nervous system and decompresses the spine.