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The best exercises to sleep better (that’s not yoga)



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Get the restful sleep we all dream of by incorporating these workouts into your routine.

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If you are thinking about training for sleep better, yoga probably comes to mind first. While yoga can certainly promote deeper sleep and help you fall asleep faster, other types of exercise can work the same magic. So if yoga is not your problem or you just want some variety in you bedtime routine, try these other types of exercise for a better night’s sleep.

Does Exercise Really Help You Sleep?

It sure does. Exercise helps you sleep in a number of ways. First, it decreases stress levels, allowing your mind to settle down before going to bed so you don’t hit the pillow with thoughts racing 100 miles an hour. Second, exercise requires you to burn more energy during the day so that you naturally feel more tired at night.

Physiologically, exercise works wonders in your body, and many of these benefits can translate into better sleep. Scientists haven’t established the exact mechanisms behind exercise’s effect on sleep, but they do know that the relationship exists. Some possible connections are the endorphin rush from exercise and when done consistently, exercise can help your body get healthy circadian rhythm.

It is true that exercise also triggers responses in your body that would theoretically spoil sleep. Exercise temporarily raises cortisol levels and raises your core body temperature, two things that tell your body not to hit the hay. However, most observational studies suggest that exercise – no matter what time of day you do it – promotes a good night’s sleep.

walk

For who is it: The person who needs to de-stress.

A nice to walk outdoors could be the antidote to your sleep struggle. Walking at any pace is a relaxing way to unwind from the day. The combined benefits of exercise and nature exposures work together to promote tranquility.

Try it: Sometime in the evening, hit the road for a 30-minute walk (or however long you have time). Choose your pace based on what feels good to you that day. Listening to calm music can enhance the effects of your walk on your sleep.

Weight training

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For who is it: The person who needs to burn off extra energy.

Some people claim that doing intense workouts, such as lifting weights, disrupts sleep at night, but studies say otherwise. Remember, you don’t have to do everything during a night strength workout. Stick to a shorter or less intensive strength training before going to bed if you are concerned you may have trouble sleeping.

Try it: A Kettlebell or a few dumbbells provides a more intense combustion, while body weight strength training allows for a lighter workout before bed. Choose two to three exercises and do three sets of 10 each. Or try a circuit.

Jumping rope

For who is it: The person who needs a productive distraction.

Jumping rope may never have occurred to you as a pro sleep workout. Due to its rhythmic nature, skipping rope can soothe anxious, raging minds before bed. The key is to count your reps. You can go as fast or slow as you want, but either way, counting your jumps gives your mind something to focus on – different from all the stressors of the day. It’s like counting sheep, except you reap all the benefits of exercise at the same time.

Try it: Do four sets of 50 jumps, resting 1 minute between sets.

Flexibility training

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For who is it: The person who tosses back and forth in pain.

Aches and pains really ruin a good night’s sleep. If you’re having trouble sleeping well because your body is hurting, try to include flexibility training in your bedtime routine. Stretching at night will mobilize and loosen any tight joints stiff muscles. Make use of one foam roller can also help.

Try it: Choose two deep stretches for each body part that hurts. Collect 2 minutes in each piece, dividing the time as needed.

The information in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified health care practitioner if you have any questions about a medical condition or health goals.


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