The Best Exercises To Get Good Sleep

Why should we do regular exercise ?

The Best Exercises To Get Good Sleep Regular exercise offers numerous benefits, including improved cardiovascular health, increased muscle strength and endurance, weight management, enhanced mood, reduced stress levels, better sleep, and increased overall energy levels. 

It's important to choose exercises that suit your fitness level, consult with a healthcare professional if you have any concerns or underlying health conditions, and gradually increase intensity and duration to avoid injury.

Aerobic exercises:

They are the best exercise for good sleep Engaging in aerobic activities like jogging, brisk walking, swimming, or cycling can help improve sleep.

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.Anaerobic exercise can be a great addition to your overall fitness routine.

If you are looking for a way to improve your cardiovascular health, build muscle, or lose weight, anaerobic exercise is a good option. 

• Start with a warm-up of 5-10 minutes of light cardio, such as walking or jogging.
• Choose exercises that you enjoy and that are challenging but not too difficult.
• Gradually increase the intensity and duration of your workouts over time.
• Listen to your body and take breaks when you need them.
• Cool down after each workout with 5-10 minutes of stretching.

Yoga

Yoga is an ancient mind and body practice that originated in India. It combines physical postures, breathing exercises, and meditation or relaxation. 

Yoga is a great way to improve your physical and mental health. Practicing yoga before bedtime can help calm the mind and relax the body. 

Focus on gentle, soothing poses such as Child's Pose, Legs-Up-the-Wall Pose, and Corpse Pose. Avoid vigorous or stimulating yoga practices close to bedtime.

Yoga can help to improve your flexibility, strength, and balance. It can also help to reduce pain and improve your posture.Improved mental health:

Yoga can help to reduce stress, anxiety, and depression. It can also help to improve your mood and sleep quality 

Yoga can help you to become more aware of your body and mind. It can also help you to develop a sense of peace and relaxation.

Yoga can help to improve your overall health and well-being. It can help you to feel more energized, balanced, and connected to yourself and the world around you.

What are the best yogas for good sleep ?

Child's pose (Balasana)

This pose is a great way to relax the body and mind. To do a child's pose, kneel on the floor and bring your big toes together. Separate your knees hips width apart or as wide as the edges of the mat. Exhale and sink your torso onto your thighs. Rest your forehead on the ground and let your arms relax by your sides.

Corpse pose (Savasana)

This is the ultimate relaxation pose. To do corpse pose, lie on your back with your legs extended and your arms at your sides. Close your eyes and relax your entire body. Allow your breath to slow and deepen.

Supported bridge pose (Setu Bandha Sarvangasana)

This pose helps to calm the nervous system and promote sleep. To do a supported bridge pose, lie on your back with your knees bent and your feet flat on the floor. Place your arms under your hips and lift 

your hips up off the floor. Hold for a few breaths, then lower back downbreaths, then lower back down.

Reclining bound angle pose (Supta Baddha Konasana): 

This pose is a great way to stretch the hips and lower back, which can help to improve sleep. To do a reclining bound angle pose, lie on your back with your legs extended. Bend your knees and bring the soles of your feet together. Hold your feet with your hands and draw your knees towards your chest. Hold for a few breaths, then release.

Knee to chest pose (Janu Sirsasana)

This pose is a gentle way to stretch the hamstrings and lower back. To do a knee to chest pose, sit on the floor with your legs extended in front of you. Bend your right knee and bring your right foot towards your chest. Hold your foot with your hands and draw your knee towards your chest. Hold for a few breaths, then repeat on the other side.

Stretching exercises

Stretching exercises are a great way to improve flexibility, increase range of motion, and enhance overall physical performance.
They can be beneficial for various activities, such as sports, workouts, or simply maintaining general mobility and preventing muscle stiffness.
Here are a few common stretching exercises.
Incorporate gentle stretching exercises into your routine, especially for areas prone to tension, such as 

the neck, shoulders, and hips. Stretching can alleviate muscle tightness and promote relaxation

.
Strength training

Strength training, also known as resistance training or weight training, is a form of exercise that focuses on increasing muscular strength, power, and endurance. 

It involves using external resistance, such as free weights, weight machines, or resistance bands, to challenge the muscles and promote adaptations that lead to increased strength.

Engaging in strength training exercises during the day can contribute to better sleep at night. 

However, avoid intense strength training close to bedtime, as it may increase alertness and make it difficult to fall asleep.

Tai Chi or Qigong 

Tai Chi, also known as Tai Chi Chuan, is a martial art that focuses on slow, flowing movements performed in a specific sequence.
It combines physical postures with deep breathing and mental concentration.
Tai Chi is known for promoting balance, flexibility, strength, and relaxation.
It is often practiced as a form of exercise and meditation, with the aim of cultivating the flow of energy within the body.
These mind-body exercises combine flowing movements, deep breathing, and mindfulness. They can help reduce stress, promote relaxation, and improve sleep quality.

Meditation

Meditation is a mind-body practice that involves focusing your attention and awareness on the present moment. It can be done in many different ways, but most forms of meditation involve sitting quietly and focusing on your breath.Although not an exercise in the traditional sense, meditation can be an effective practice to calm the mind and prepare the body for sleep. Mindfulness meditation and deep-breathing exercises can help relax your body and promote better sleep.

Outdoor activities

Spending time in nature, such as walking or hiking in a park or forest, can provide additional benefits for sleep. 

Exposure to natural light and fresh air during the day helps regulate your circadian rhythm, making it easier to fall asleep and wake up at the desired times.You don't need equipments for it

Here are some additional tips for getting better sleep

Go to bed and wake up at the same time each day, even on weekends.
This could include taking a warm bath, reading a book, or listening to calming music.
Make sure your bedroom is dark, quiet, and cool. These conditions are ideal for sleep.
These substances can interfere with sleep.
But avoid exercising too close to bedtime.
There may be an underlying medical condition that is interfering with your sleep