3 exercises to fall asleep faster and avoid sleepless nights

Are you eating on time, avoiding tea and coffee at night, but unable to sleep quickly at night? According to the US Centers for Disease Control and Prevention, about 14.5 percent of adults have trouble falling asleep early. It also states that women face more problems with falling asleep early than men. Apart from ensuring that you eat the right food at the right time, it is also important to have the right type of exercise to help you fall asleep quickly. Knowing the right types of exercises to help you fall asleep faster will help you ensure the quantity and quality of your sleep.

These exercises are supposed to induce relaxation and a sense of calmness in the body. Health Shots caught up with fitness expert and Fit India Ambassador Vanita Ashok to talk about activities that can help you fall asleep faster.

What is the relationship between sleep and exercise?

Exercise is associated with better sleep. Exercise is a nonpharmacologic treatment for disturbed sleep that does not require chemical intervention. “The relationship between sleep and exercise is bidirectional, research has shown that regular exercise improves total sleep time, sleep quality, and time spent falling asleep and staying awake,” explains Vanita Ashok.

Also Read: Best Sleep Trackers to Improve Sleep Quality: 5 Top Picks

What is the best time to exercise if you want to fall asleep faster?

Exercising in the morning or evening promotes deep sleep, but vigorous exercise close to bedtime can negatively affect sleep quality due to endorphin release. “Therefore, morning or early evening is better for a workout session. Exercising too close to bedtime can make it difficult to fall asleep because it raises body temperature and stimulates the nervous system, releasing endorphins, which makes it more difficult to wind down,” adds the expert.

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Exercises to fall asleep faster

Apart from regular cardio and strength training, the following relaxation exercises will do wonders to help you sleep faster!

1. Legs-Up-The-Wall:

This exercise relaxes tired legs, releases tension and promotes relaxation. It is also suitable for those who suffer from varicose veins and sit or stand for long hours.

• Lie down on a yoga mat
• Keep your legs propped against the wall and your arms relaxed by your body.
• Focus on your breath and let go
• You can also choose to listen to some hymns, your favorite music or white noise.

2. Deep Breathing Exercises:

• Find a comfortable position, such as sitting or lying down
• Inhale deeply through your nose for a count of 4.
• Hold your breath for a count of 7
• Exhale slowly through your mouth for a count of 8.
• Repeat this cycle several times, focusing on the rhythm of your breath and letting go of any stress or tension with each exhalation.

3. Meditation

• Find a quiet, comfortable place to sit or lie down.
• Close your eyes and focus on your breath, letting thoughts come and go without judgment.

These exercises help relax your body and mind, making it easier to fall asleep quickly and enjoy a restful night’s sleep.

Also Read: 7 Best Sound Machines To Improve Sleep Quality

Exercise tips to help you fall asleep faster

When exercising to help promote sleep, it’s important to remember the following:

1. Exercise at appropriate times

Try doing these exercises at least 1-2 hours before your bedtime to relax and unwind your body.

2. Maintain a calm and peaceful environment

Create a calm and quiet environment for your practice to help facilitate relaxation. Dim the lights, play soothing music, or use essential oils like lavender to create a peaceful atmosphere.

3. Concentration

Stay present and focused during your practice by paying attention to your breath, body sensations, and thoughts. It helps to calm your mind and reduce stress and anxiety.

4. Avoid screen time

Try to minimize exposure to screens (TV, phones, tablets, computers) at least an hour before bed, as the blue light emitted can disrupt your body’s natural sleep-wake cycle.