5 simple and effective exercises for a good night’s sleep

Contribution: Anjali Dharra


Do you have trouble sleeping at night? If so, you can easily get back to the dream world by engaging yourself in some routine physical activity or exercise.

Well, sleep deprivation is a common problem these days, especially with a busy lifestyle and the daily grind of a demanding professional world.

There is an inseparable link between sleep and exercise, according to a scientific study.

Daily workouts can help you fall asleep. You need to sleep during the day or at night.

Have you ever seen people fall asleep as soon as they touch the bed? We have to say that they are lucky.

In an ideal world one can easily get a good night’s sleep but, unfortunately, in this contemporary age it is difficult to get quality sleep due to extra stress and fatigue of people.

Now, you don’t have to worry anymore! Get just eight hours of healthy sleep by adding some simple and effective exercises to your daily routine mentioned below.

Twist your seating pattern

One of the easiest and most easily followed exercises can be done while sitting on a chair, sofa, bed or any other seating arrangement.

All you have to do is sit on a chair, sofa or bed and turn to your right.

Use your other hand to hold the arm of the chair or the left side of the seating equipment.

Then, stretch your back as far as possible while looking back.

Follow it for at least 10 to 20 seconds and let go. Do the same on the left.

Sitting twists should be performed 10 times on each side.

Baby posture or balasan

Balasan is a yoga that helps to rejuvenate the mind and body.

Getting quality sleep certainly requires a perfect combination of mental and physical health.

To make this baby pose, you should sit with your legs bent under your buttocks.

In this step, your legs must face upwards and continue to bend your torso slightly on the floor.

Now, facing the floor, touch the ground with the palm of your hand, forehead and calf and extend as far forward as possible.

This yoga posture is a relaxation posture because it stretches your body and therefore gives comfort and relaxation.

Position this baby in 4 to 5 sets every day for at least 15 to 20 seconds.

Upward or upward reclining

If you feel extreme fatigue or stress in your mind and body, this exercise proves to be a great workout that you can do without disturbing your daily schedule.

Calm yourself with this upward dog pose which is an important part of the sun salutation pose.

Lie face down on the floor. When placing your arm forward, try to lift your upper body.

At this point, you may feel your chest and abdominal muscles stretching as you strengthen your shoulders, arms, and triceps.

In this exercise, your face should be facing the sky and only your feet and palms should touch the floor.

Hold this posture for about 10 to 15 seconds and repeat the same at least 5 to 10 times.

Stand in front bend or uplift

The front curved seat is a modern yoga or exercise where the toes are gripped.

This posture is extremely relaxing and stretches your body muscles to help you get rid of regular stress and anxiety.

In this posture, you have to stand up straight and bend slowly towards the front.

When folding your body in half, you need to touch the palm of your hand with your toes or the floor.

This position will be completed when the top of your head is facing the floor.

Sitting stretches your entire body. Do the same for a few seconds in sets of 8 to 10.

Breathing exercises

Pranayama, drigha or bhramari are some common exercises for breathing control exercises.

This exercise not only helps you to maintain a balance between physical and mental health but it also recharges your mind and body as well as makes your body parts stronger and healthier.

Easy positions or steps to follow in all breathing exercises include sitting with legs and straight back.

However, your body should be in a relaxed state.

Inhale fresh air deep through your nose and exhale while making a humming sound.

You should take a deep breath and exhale as loudly as possible until you feel like coughing.

Repeat the same exercise for about 5 to 10 minutes and then lie down in a breathing position.

The latest thought

Engaging your mind and body with plenty of physical activity can help increase the quality of sleep.

Exercise can not only overcome many mental and physical health problems but also help you get a good night’s sleep.

The time for physical activity should always be chosen wisely as intense exercise while sleeping can interfere with sleep.

If you have time at night, choose to do light activities that relax your mind and muscles.

In the morning try to follow all the yoga exercises mentioned above so that your mind and body stay fresh and active throughout the day.

In addition, one should exercise regularly as well as eat healthy food as our eating habits also play an important role in influencing our sleep.

In addition, you should opt for frequent health screenings. It gives you vital insights into your health, allowing you to take the necessary steps to improve it..

Book a complete physical health exam today!

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