Relaxation Exercises for a Restful Sleep

People who exercise regular can relax and go to sleep better. This doesn’t mean excessive exercise, but enough that helps release muscle tension and promote relaxation. Not only will you fall asleep more easily, but you can experience longer periods of slow-wave sleep, which is the deeper and more restorative sleep.

Gentle Exercises for Sleep

Your pre-bed routine should include a series of gentle stretching and relaxation exercises. These exercises can help to relieve physical tension and reduce the possibility of stiffness and pain in bed. A yoga-based exercise is good and helps to create a relaxed approach to bedtime. Yoga breathing exercises can also assist the winding down process at the end of the day, and a period of meditation is calming. Massage, or self-massage of certain areas that are prone to tension such as the shoulders, neck and scalp is really useful before sleep.

Relaxation Exercises for Sleep

• Squeeze your hands into fists as tightly as possible and hold for a slow count of five; stretch the fingers for a slow count of five; then release and allow the hands to feel floppy.

• Stretch your arms high above your head and hold for a slow count of five; stretch the arms to the side to open up the chest, and hold for a slow count of five; then release and rest your forearms on your lap.

• With one hand resting loosely on the corresponding shoulder (right hand on right shoulder; left hand on left shoulder), rotate your elbow five times clockwise on a slow count of five, and then five times counter-clockwise. Repeat with the other arm.

• Raise your head to look up as far as you comfortably can; then look down; then move the head from one side to the other, before rotating your neck through a full circle to a slow count of five.

Drop your shoulders before each exercise, and be aware of their lowered position throughout. Keep the muscles of your lower abdomen soft, and breathe deeply into the abdomen on each slow count of five.

Make sure your facial muscles are relaxed, which will aid relaxation in other parts of your body.

Regular Exercise

Daily exercise is extremely important for a healthy life and healthy sleep. Choose a regular activity you enjoy for your lifestyle, so that you can fit it into your daily routine easily. Good forms of exercise include:

• Swimming

• Aerobics

• Walking

• Cycling

Exercise triggers the body’s “pleasure hormones” and gives a sense of well-being. It promotes oxygenation of the body’s tissues, and keeps joints and muscles in good working order.

Avoid over strenuous exercise late in the evening because the heart rate increases and the body temperature remains elevated after a strenuous exercise for an extended period, making relaxation and sleep difficult.

You will find that the physical sense of well-being, and the emotional benefits of knowing you have achieved your goal, will go a long way toward promotion good sleep.