There are many steps you can take to improve the quality of your sleep.
A consistent bedtime, cutting down on alcohol and caffeine, and creating a relaxing sleep environment will all promote a relaxing night’s rest, but new research suggests the true secret to a good night’s sleep may lie in certain kinds of physical activity.
Analysing data from 22 clinical trials involving 1300 participants, researchers in China found that people who engaged in regular low impact exercises tended to sleep longer and more deeply.
According to their findings, these are the best exercises to take up in order to wake up feeling refreshed.
Yoga
Yoga can be as high impact or low impact as you want, depending on your skill level, with even the lightest and shortest yoga session promoting more restful sleep.
This is because yoga is all about relaxation. It is a form of meditation as much as a physical exercise, making you feel present in your body and thus helping to silence intrusive thoughts.
There are plenty of yoga guides for beginners available online. Start small with simple stretches that raise your heartbeat and work your tired muscles. By the time you’ve cooled down, you’ll feel pleasantly tired and ready to drift off.
Tai chi
Like yoga, tai chi places as much focus on mental wellbeing as physical health.
With roots in ancient Chinese martial arts, tai chi has developed to become a type of physical meditation.
With its gentle, flowing movements and purposeful breathing, it is the perfect exercise for elderly or infirm people. It has been shown to improve cardiovascular health, reduce stress, and improve balance and posture, all of which will aid restful sleep.
Walking
A short evening walk could do as much for your sleep as all the herbal tea in the world.
Walking through a local park or other beauty spot combines three things which all provide a valuable boost to our mental health (and therefore the quality of our sleep): gentle exercise, fresh air, and surrounding ourselves with nature.
If you spend your day darting between the office, the supermarket, and your house, it’s no wonder your sleep pattern is in tatters. Carve out half an hour from your day to get outside with a good audiobook and take a much needed break from the pressures of daily life. You’ll be amazed at how much better you feel.
Jogging
For those who prefer their exercise a bit less slow and steady, jogging has also been shown to improve the quality and duration of your sleep.
As a higher impact exercise, jogging lowers your blood pressure, releases stress, boosts your metabolism and immune system, and promotes healthy breathing. All this will help alleviate the symptoms of any sleep disorders you may be suffering from, making you feel healthier.
Breathing exercises
The last, but perhaps most impactful exercise you can take up to improve your sleep quality is also the easiest: breathing exercises.
Slow, deep breathing is one of the simplest ways to trigger your body’s natural relaxation response. It only takes as little as 10 breaths to make you feel calmer.
When you’re struggling to get to sleep, place one hand just below your ribcage and breathe in through your nose for 4 seconds. Hold that breath for 7 seconds, then breath out through your mouth for 8 seconds. This will lower your heartrate and prevent your mind from dwelling on more stressful thoughts, helping you enter a more relaxed state.
With these simple exercises, you will feel healthier, happier, and much better rested.