Rest Better With These 5 Exercises for Better Sleep

Are you ready to rest like a baby? While melatonin can help, your body could use a good workout! Low- to moderate-intensity sessions a few hours before bed can make all the difference. Here’s a guide to exercises for better sleep and saying goodbye to those restless nights. 

The Best Exercises for Better Sleep

You don’t need to run a marathon before you hit the hay. That said, your body benefits from a light workout at night. Here are a few exercises to improve your sleep. 

1. Yoga Poses

Get those yoga pants ready for a relaxing session before bed! Low-impact poses improve strength and comfort by identifying the most tense areas. Once you’re in your favorite pose, you can ease the tension and make falling asleep easier. 

Before bed, try the child’s pose to relieve tightness in your back. Sit on your knees and lean forward while keeping your glutes on your heels. Remember to maintain a solid posture during each stance! 

2. Breathing Exercises 

Breathing is essential when lifting weights with a trainer or doing cardio workouts, so try them in the bedroom when it’s time to sleep. Deep breathing helps you fall asleep by calming the nervous system and telling your body it’s time to rest. 

The 4-7-8 method is one of the best exercises for better sleep. Inhale through your nose for four full seconds and hold it for seven more, then release the breath for eight. Repeat the cycle until you dream about winning a marathon or singing at a concert. 

3. Tai Chi

Tai chi is an underrated exercise before bed, so make it a part of your routine. This ancient practice connects breathing and physical movements to relax the mind and body. The best part about tai chi is its flexibility, so do it in an outdoor workout area or your bedroom. 

While tai chi seems simple, it’s a full-body workout. The routines encourage slow muscle movements to improve flexibility and range of motion. You’ll feel the burn when you shift your weight on each side.

4. Muscle Endurance Training

Lifting heavy weights improves strength, whereas hoisting lighter ones improves your stamina. If you prefer the latter, you’re on track because muscle endurance training is one of the best exercises for better sleep. 

A 2022 meta-analysis compared the effectiveness of exercise routines for older adults. Which workouts won the day? The researchers said moderate-intensity muscle endurance training combined with walking was the most effective regimen for sleep quality. 

5. Hip Stretches

Elvis may have taught you how to shake your hips, but the stretches are what will help you sleep. Experts say they enhance your emotional well-being by relieving PTSD and helping you relax. 

Start with the hip and pelvis stretch for an easy routine. Bend your knees and lean forward as you touch the floor with your hands. Once you're in position, take deep breaths to relieve tension and be more present. Move your hands toward your feet and hold the position. 

Why Sleep Is Vital for Fitness

The exercises for better sleep go a long way toward your overall health. Here are five reasons to maximize rest when your head is on the pillow. 

Reducing the Injury Risks

Workouts require an attacking mindset, so picture Michael Jordan in basketball or Muhammad Ali in boxing. If you only get a few hours of sleep, you may compromise your coordination and reaction time and increase injury risks. 

The occasional restless evening is typical, though chronic sleep deprivation can affect brain function and cause fatigue. Snuggle your teddy bear tightly and try your best to get a full night's rest, especially if you plan a workout the next day. 

Letting Muscles Recover

Imagine you just lifted weights with your partner and did your favorite exercises for better sleep. It’s time to celebrate with some high-fives! Once you get to bed, your body needs time to let the muscles recover and rebuild your strength. 

When you sleep, your body repairs the torn tissue and releases growth hormones. A deep slumber also tackles the inflammation that might inhibit your bicep-building adventures. Hibernating like a vampire wouldn’t be so bad after all!

Restoring Your Energy

Working out at Chris Protein Personal Training requires the power and intensity of an electric car. Once exercise wears you out, you need to restore your energy with a night of quality sleep. Your future self will thank you later for the peaceful rest!

Non-REM rest includes three stages — light, deep and deeper. Experts say the deep phase helps your body make ATP and restore energy levels. However, every hour of rest matters for your sleep hygiene and feeling refreshed. 

Relieving Stress and Anxiety

Exercises for better sleep eliminate stress and anxiety if you approach them correctly. Nightly rest is essential because it kicks stress hormones like cortisol to the curb. Therefore, you wake up with better emotional regulation and brain function. 

You don’t need to be a NASA employee to understand how sleep affects mood. When you get enough rest, you feel less irritable and more resilient to stressful situations. Working out should make you feel excited, not fearful!

Managing Weight Loss

Sleep and weight loss go together like wine and cheese. If you get enough rest, your metabolism is closer to what it should be. However, research says disturbed patterns can increase snacking of high-fat and carb-laden foods because your body needs more energy. 

It all goes back to your hormones, as they account for your sleep quality in their production. Lacking rest stimulates ghrelin levels and makes you feel more hungry. It could also elevate your cortisol and stress levels, thus increasing your need for unhealthy snacks.

Learn Exercises for Better Sleep With Chris Protein Personal Training

Sleep affects everything you do, whether work or your workouts! Fortunately, you have exercise options to help your slumber and improve your well-being. Pick your favorite ones an hour before bed and enjoy a more restful night. 

If you’re ready to learn new workouts and improve your sleep, book a free transformation session today! Your first visit with the best trainers in Austin will outline your goals and determine your body’s unique needs. You’ll also get personalized workouts and nutritional guidance to optimize your rest, so you’re ready to tackle anything that comes your way.