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Exercise Activities to Help You Sleep

Some people can fall asleep simply by turning out the light and closing their eyes. However, if you are among those people who have difficulty falling asleep or staying asleep, exercise in some form may be the answer for you. Seek out the exercises that suit your style and you may find that falling asleep is easier that you thought possible.

  1. Aerobic Exercise

    • Aerobic exercise helps the body release stresses which can interfere with sleep. Engage in some form of aerobic exercise, such as walking, running or bicycling, for at least 30 minutes three time a week to improve your ability to fall asleep. Be sure to end exercise at least three hours before you plan to retire, however. Exercise close to bedtime tends to be too stimulating and can interfere with sleep.

    Breathing Exercise

    • Lie on your back in a comfortable position with your eyes closed, and begin to focus on your breathing. Breathe in deeply through your nose to a count of four as you mentally visualize the breath moving toward your stomach. Purse your lips and exhale slowly to a count of eight. Repeat the deep breathing exercise six to 10 times. Do this breathing exercise nightly to encourage your body to relax and fall asleep naturally.

    Yoga

    • The practice of yoga offers gentle exercise for many people. The postures involve slow movements which gently stretch the muscles. Yoga postures incorporate deep breathing which increases blood circulation to the brain, promoting deep relaxation and sleep. Practice yoga postures before you go to bed to encourage a good night's sleep.

      Lie on your back in the corpse pose with arms at your sides, palms facing upward and feet slightly apart. With your eyes closed breathe deeply, inhaling and exhaling slowly. Begin at your scalp and tense and relax your muscles from your head down to your toes. When you have tensed and relaxed all areas of your body, lie quietly in your relaxed state. Clear your mind and focus on your breath as if flows in and out deeply and slowly. After several minutes of this calm position, your body will have let go of the stresses of the day and you will be ready for sleep.

    Tai Chi

    • Tai Chi involves a series of breathing, meditation and gentle movement sequences that promote relaxation. The exercise sequences are gentle on the joints making this a choice for the older population or anyone with joint pain. The slow deliberate movements promote relaxation and reduce insomnia. If you're interested in learning Tai Chi, investigate local classes to learn the sequence of movements.

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