5 exercises you should do before going to bed 5 exercises you should do before going to bed

5 exercises you should do before going to bed

Exercising, stretching, and meditating before going to bed can boost relaxation feelings that'll help you fall asleep faster, better, and for longer. 

Exercise that doesn’t raise your adrenaline too much could be a great addition to your nighttime routine.

Exercising less than 1 hour before bed, you will see how improves your sleep quality.

1- Improve your posture and open your chest

A bad posture can be the cause of many different problems related to your mood, your blood circulation, and even your breathing. That's why it's key to prevent these issues with exercises like this one, which help improve your posture. To begin with, you'll need two tennis balls that you can put inside a sock to prevent them from rolling away. Lie on your back with these balls under your body, between your shoulder blades. Your feet, head, and arms should be resting on the floor, the last ones to either side of your head, bent in a cactus-like shape. In this position (don't forget to bend your knees!), take three to five deep breaths.

The next step is hugging yourself with your arms by crossing one over the other over your chest. Switch the order a few times, resting one on top of the other and then doing so in the opposite order. When you finish, inhale and gently extend your arms over your head. Then, move them on the floor so that your elbows reach your waist -as if you were making snow angels. Repeat this three to five times and then raise your hips to roll the tennis balls a few inches down your spine. Repeat from the top (hugs, snow angels, ball rolls) until the balls reach your mid-back.

2- Planks

Although your heart rate may increase mid-plank, focus on your breathing to gain some restorative

One of the best full-body exercises, a plank requires a strong core above all. Although your heart rate may increase mid-plank, focus on your breathing to gain some restorative benefits as well.

Instructions:

  1. Get into a plank position. This can resemble the “up” position of a push-up, with your hands on the floor shoulder-width apart, and your legs and toes in a straight line behind you. For more intensity, you can lower onto your forearms.
  2. Roll your shoulders down and back, and maintain a straight line from your head to your heels. Activate your core and your glutes to prevent sagging and relieve stress from the lower back.
  3. Keep your breathing steady and hold for 30 to 60 seconds.

3- Relax your shoulders and lower back

Stretch your shoulders

During the day, you've likely accumulated tension on your shoulders and lower back. To loosen these muscles, try this exercise. Place your wrists and knees under your shoulders and hips, respectively, to form a tabletop position. Slowly and deeply, inhale and raise your arm to the sky with your palm facing outwards. As you exhale, sweep your arm under your chest while lowering the same shoulder to the ground.

Let your cheek and hand rest on the ground, with the palm facing the sky, for five breaths. To return to the initial position, do a gentle counter twist by sweeping your hand back towards the sky while deeply inhaling. Exhale while you return to the tabletop position. Then, repeat the whole movement with the other side of your body.

4- Glute bridge

Another low-impact option, the glute bridge targets your core and glutes to help strengthen your posterior chain (all those muscles on the back of your body). Move slowly and with control to reap all the benefits.

5- Clear your mind and relax your body

clear mind will help you fall asleep faster and will improve your sleep quality.

Right before going to sleep, a clear mind will help you fall asleep faster and will improve your sleep quality. After a difficult day, it can seem hard to unwind and let your thoughts go, but you can take measures to calm yourself. Once you're in bed, rest your back on it and place your hands on your belly in a comfortable position.

Start by closing your eyes and inhaling through your nose for four seconds. Stay in the same position and hold your breath for four additional seconds. Then, release it fully for four seconds more. Once your belly is empty, wait for another four seconds before starting over and repeating the process for another three to five minutes.

Aniela Dybiec

Aniela is a writer who loves art, makeup, and magick. She is also an amateur illustrator, a wellness fan and a vegetarian.+ info

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