3 Simple Exercises for a Better Sleep

Falling asleep can be hard work for many people. By adding these simple exercises to your nightly routine your sleep quality will increase dramatically.

Research suggests that focusing on our body is associated with improved sleep, and those who practice some of the concentration have been able to decrease anxiety-producing thoughts during the night.

With these simple exercises, it is possible to improve the quality of your sleep.

And you won't have to take any pills to close your eyes and rest.

1. 1. Breathing to Sleep

Breathing for a better sleep

This exercise proposes a simple and very effective relaxing breathing technique, which consists of 3 simple steps.

  1. Breathe in deeply
  2. Retain the breath between 2 and 8 seconds (you can work your way up)
  3. Exhale very slowly through your mouth or nose

Repeat this exercise at least 5 times if you are looking to relax and fall asleep more easily and effectively.

To increase efficiency, you should try to gradually lengthen the time of exhaling.

If this proves difficult, we suggest that you avoid the phases of air retention and take deep breaths in and exhale as follows: count 10 breaths in when you have completed these 10, count 9 breaths, and so on until you reach one in and one out.

Be careful if you suffer from any breathing difficulties or asthma during this exercise and always consult with your physician if you have any doubts.

2. 2. Focus on the Best Moments of the Day

Remember your happy moments to ease your insomnia

The technique is simple and consists of remembering the positive moments of the day (start with your top 3). If the day was difficult, you should think of at least 3 small pleasant moments. Even with a stressful day we can find small moments of pleasure.

Work on these moments by remembering details. And try to keep a constant breath throughout. You should feel calm and well, even if the three memories are not particularly bright.

Alternatively, you can write them down in a journal or create a positivity jar. In just a couple of weeks, you’ll have lots of great memories to return to when you’re feeling blue. Just pick one randomly from the jar and smile.

3. 3. Yoga Poses for Insomnia

Yoga to help you sleep

There are several positions in Yoga that help you sleep.

Happy Baby Pose

This is performed lying completely on your back, bringing your knees to your chest, and trying to keep your feet together; then make a 90° turn and bring your knees as far as possible into the armpit area.

Goddess Pose

Sitting position with knees bent and extended outward so that the feet of the soles can touch each other; the arms should relax along the body.

Body scan

Lying on the back, the arms and legs are completely stretched and relaxed. You must mentally locate each of your muscles and relax them completely.

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