Do you often find yourself staring at the ceiling at night, waiting to fall asleep? If this continues, you may develop insomnia, a type of sleep disorder that makes it difficult to fall asleep or stay asleep. This often leads to fatigue, agitation and mental instability. If neglected, it can affect focus and memory. In addition, many health problems, including high blood pressure, coronary heart disease, diabetes and cancer, are more likely due to chronic insomnia. Here are some exercises for insomnia that can help you get a good night’s sleep if you suffer from this disease.
According to the National Heart, Lung, and Blood Institute, insomnia can have serious, long-lasting consequences. Therefore, it is preferable to consult your doctor for immediate treatment. Additionally, you can consider using these activities to improve your sleep patterns.
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7 Sleep-Improving Activities for Insomnia
Regular physical activity can help prevent issues like insomnia and enhance sleep patterns, according to a study that was published in the journal Cureus. The following are some advantages of exercising for insomnia:
1. Cardiovascular exercise
The Sleep Foundation says aerobic or cardiovascular exercise can help insomniacs sleep better and experience fewer daytime sleepiness. In fact, sleep-disordered breathing disorders, such as obstructive sleep apnea, may be less severe when moderate-intensity aerobic exercise is performed. To get a good night’s sleep, you can exercise early in the day by cycling, jogging or brisk walking. For optimal sleep-inducing effects, fitness guru Chitresh Natesan recommends 30 minutes of moderate-intensity cardiovascular activity most days of the week.
2. Yoga
Before bed, doing some simple yoga poses can help calm the body and mind and facilitate sleep. According to a study published in the Indian Journal of Psychiatry, 57 individuals with insomnia experienced a reduction in sleep disturbances after practicing yoga for six weeks. To reduce stress and promote relaxation, include poses such as corpse pose, forward fold, feet on the wall, and child’s pose.
3. Strength training
Adding strength training activities to your regular fitness regimen can help you get better, longer-lasting sleep. “Resistance exercises, such as weightlifting or bodyweight exercises, help build muscle mass and balance hormones, both of which are conducive to restful sleep,” explains Nateson. At least two or three times a week, engage in strength training activities like bench presses, deadlifts, and squats. Allow your body time to recover between sets.
4. Tai Chi
Tai chi, the ancient Chinese martial art known for its methodical, slow movements, can help with sleep quality. It’s a mind-body technique that helps people relax, reduce stress, and improve their general health—all while improving sleep quality. According to a study published in the International Journal of Environmental Research and Public Health, tai chi workouts can benefit those with insomnia and reduce symptoms of anxiety and depression.
5. Pilates
Pilates combines deliberate movement and breathing exercises to increase body awareness, flexibility and core strength. “An emphasis on controlled movement and proper alignment helps release tension, calm the nervous system, and prepare the body for restorative sleep,” says Natesan. Exercises like spine rotation, lateral flexion, shoulder bridge and others are available to you.
6. Exercises for stretching
If you suffer from insomnia, incorporating stretching exercises into your daily fitness program can be very beneficial. Stretching facilitates relaxation, circulation, and the release of tense muscles—all of which are essential for a good night’s sleep. To get the most out of each stretch, focus on working the major muscle groups like your shoulders, hips and hamstrings. Hold each stretch for 15 to 30 seconds.
7. Mindfulness meditation
Deep breathing and meditation are examples of mindfulness practices that help people relax, reduce stress, and find inner peace—all of which are important for improved sleep cycles.
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