Relaxation Exercise For Better Sleep

Try not to exercise or engage in other stimulating activities for at least two hours before going to bed, as these types of activities make your body release endorphins, which keep your body alert.

In the modern and technological world we live in today, more and more people suffer from sleeping problems. This is because we all have quite busy lifestyles and constantly use electronic devices, which disrupt many people’s sleep patterns. At the same time, we spend too little time doing relaxation exercises, for example.

That’s why it’s essential not to just ignore sleep problems. It is wiser to do your best to find ways to sleep better.

relaxation exercises

In this case, relaxation exercises are a great alternative to keep in mind, as these types of exercises can help combat insomnia and improve your sleep quality.

If you haven’t been able to get a good night’s sleep for the past few days, or maybe for a while, don’t overlook this simple exercise and the advice we share in this article to improve your sleep quality.

Relaxation exercise for a better night’s sleep

Before you start

Step 1. Find a place in the house where you can relax, away from noise, and put on something comfortable. You can create a calming atmosphere by turning on some soft music that promotes concentration.

Step 2. You can do these exercises sitting or lying down. However, make sure your posture is always comfortable. Your attitude should never be forced.

Practice

If you prefer to do these exercises lying down, pull your legs up and keep your feet about eight to eight inches apart. This will allow you to better relax your back. However, if you prefer to sit, rest your head on the back of a chair, as you will need a little support for this exercise.
Place one of your hands on your stomach and the other hand on your chest, between your chest and your neck. This allows you to better perceive the movement of your diaphragm as you breathe.
Close your eyes and then begin to breathe in and out deeply and slowly. Focus on the path your breath travels through your body.
Feel how the air in your abdomen causes your hand to rise, but your chest remains still at the same time. Try to hold your breath for three to four seconds.
Then exhale slowly, counting back from five to zero. Feel how your belly slowly sinks back.
Repeat these steps for a few minutes, concentrating on all the movements. You will gradually notice how your body relaxes more and more.

Warning!

In order for this breathing exercise to help you relax, it is very important to control the speed of your breath as well as the amount of air you inhale while doing the exercise.

Try to stick to a slow and paused rhythm as much as possible. Breathing in too deeply can make you dizzy and even hyperventilate, or it can cause too much oxygen to get into your blood.

Tips to sleep better

To improve the effectiveness of this relaxation exercise, it may help to keep the following tips in mind, which will make it easier for you to sleep through the night.

Stick to a schedule

Make a schedule for when you go to bed and when you wake up. This will get your body used to sleeping uninterrupted during these hours.

Try not to take naps during the day

There is nothing wrong with resting for fifteen minutes during the day. However, it is not wise to take naps that last longer than this or to take a nap a few hours before going to bed.

Turn your bedroom into a sleeping temple

The room you sleep in should be a pleasant room, free of electronic devices. It is also wise to hang dark curtains. You can also make sure that you can always pull a good blanket over you.

Have a light evening meal

Eating something right before going to bed or eating too much at dinner can also disrupt your sleep quality. Experts therefore recommend eating a light dinner at least two hours before bedtime.

Try to read a little

Many people like to watch TV in the evening, do things on their phones or use other electronic devices when they can’t fall asleep. However, the light emitted by these devices has a very negative impact on your health. It can make it more difficult to fall asleep.

That’s why it’s best to try to read something or do some kind of thinking game that makes you sleepy. Reading and thinking games are very good for your brain and will also improve your memory.