If you have insomnia… 3 exercises will help you improve sleep quality

Written by Fatima Yasser

Wednesday, March 13, 2024 03:00 AM

The US Centers for Disease Control and Prevention indicates that approximately 14.5% of adults experience sleep problems, and it is also reported that women have problems falling asleep more quickly than men. Besides making sure to eat the right thing at the right time, it is also important to accompany The right kind of exercise for sleep Quickly, knowing the appropriate type of exercise to fall asleep quickly can help you ensure the quantity and quality of sleep, as provided by the report published on the healthshots website.

What is the relationship between sleep and exercise?

Exercise has been linked to better sleep, and exercise is a non-drug treatment, treatments that do not require any chemical intervention, to treat sleep disorders. The relationship between sleep and exercise is that two-way research has proven that regular exercise can improve total sleep time, sleep quality, and sleep time. Which you spend sleeping and insomnia.”

What is the best time to exercise if you want to fall asleep quickly?

Exercising in the morning or early evening can promote deep sleep, but vigorous exercise too close to bedtime negatively affects sleep quality due to the release of endorphins. Therefore, morning or early evening is good for an exercise session. “Exercising too close to bedtime can make falling asleep more difficult, because it raises the body temperature and stimulates the nervous system, and endorphins are released, making it more difficult to relax.”

Among the exercises that help you fall asleep quickly are:

– Raise the legs to the wall:

This exercise relaxes tired legs, relieves stress and promotes relaxation. This is also suitable for people who suffer from varicose veins and sit or stand for long hours.

– Deep breathing exercises:

• Find a comfortable position, either sitting or lying down

• Inhale deeply through your nose, counting to 4

• Hold your breath and count to 7

• Exhale slowly through your mouth, counting to 8

• Repeat this cycle several times, focusing on the rhythm of your breath and releasing any tension or stress with each exhale.

– Meditation

• Find a quiet and comfortable place to sit or lie down.

• Close your eyes and focus on your breath, allowing thoughts to come and go without judgment.

These exercises can help relax the body and mind, making it easier for you to fall asleep quickly and enjoy a restful night’s sleep.

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