5 Exercises That Will Help You Treat Your Insomnia
Insomnia can be a very annoying problem for those who suffer from it. This not only affects rest but also interferes with the performance of the person. We tell you what exercises you can do to relax and get a better rest.
Insomnia is a common disorder that consists of difficulty in falling asleep or staying asleep. This problem goes beyond a bad rest, since it can also interfere with daily life. People who suffer from it can affect their job performance, health and even their mood.
These types of conditions are usually linked to other problems, such as stress, anxiety, poor eating habits, among others. Luckily, you can turn to natural solutions to combat them. We show you these simple exercises that could help improve your quality of life and treat insomnia. Give them a try!
What are the benefits of exercising?
The benefits of exercising are manifold. In fact, a Centers for Disease Control and Prevention publication cites it as one of the most important things a person can do for their health, as it helps, among others, brain health, weight control, reduction of diseases and the strengthening of bones.
He also notes that regular physical activity helps maintain thinking, learning, and judgment skills that can be lost over the years. On the other hand, it favors the reduction of stress and anxiety, which makes it a great ally to improve the quality of sleep.
5 exercises to treat your insomnia
People who suffer insomnia repeatedly often resort to drugs prescribed by a specialist doctor. However, there are intermediate solutions that can be a natural and effective supplement to get a good night’s sleep.
Of course, it is advisable to avoid exercise immediately or two hours before sleeping. The reason is that it could overstimulate the body and prevent adequate rest. If you suffer from this condition, try to incorporate into your daily routine the one that best suits your lifestyle and check the results.
1. Do weights
Something as simple as lifting weights on a regular basis can help relieve stress and insomnia. This type of strength training, according to a Sleep Foundation publication on the best exercises for sleep, can help you fall asleep and improve sleep quality.
Thus, in addition to improving your body composition and defining your muscles, it allows you to maintain good blood circulation through the extremities.
2. Yoga
Yoga is one of the best exercises to combat the problem of insomnia. Thanks to the postures or asanas you will learn to control your breath, to obtain a progressive relaxation and to learn the technique of meditation.
In relation to this, the publication mentioned in the previous point indicates that people who practice this discipline every day for 8 weeks, could fall asleep faster and increase the amount of time they spend sleeping.
A good point for this exercise is that, if you want, you can try doing it in your own bed. There are several postures that you can carry out in your resting place and help to make relaxation more effective. This is very positive if what you are looking for is to combat insomnia.
3. Swimming
Swimming at a constant pace allows you to work different muscle groups. In addition, doing sports in the water has multiple benefits due to the pressure that water exerts on the body and the absence of gravity. These factors favor musculoskeletal relaxation.
Regarding its benefits for treating insomnia, a study published in Sleep Medicine indicates that aerobic physical activity, such as walking or swimming, could be an effective treatment to improve sleep quality and mood in people with chronic insomnia.
4. Walk
Walking can be another exercise to combat insomnia, but you should finish doing it at least two hours before going to sleep. As you walk, your heart rate quickens and many of your muscles tense.
If right after walking you go to bed, chances are that you cannot fall asleep, since your body is still excited. So if you can, do it a few hours before.
This practice is a type of aerobic exercise, so it helps to optimize breathing, increase caloric expenditure and reduce anxiety. All this translates into a greater ability to fall asleep. In fact, an article by the Arthritis Foundation mentions it on the list of benefits of doing this activity on a daily basis.
5. Stretching
Although it is not an exercise that burns calories or tests physical endurance, stretching is one of the best options to relax the body before going to bed. In addition, it can help improve the quality of life of people with insomnia.
As with yoga, when stretching the focus is on the breath and the tension in each part of the body. So this simple practice not only helps to relax your muscles and mind, but also promotes a pleasant sleep that allows you to rest.
Other tips to treat your insomnia
In addition to doing these exercises and staying active, there are some practices that can help you get a good night’s rest. The first thing is to go to bed and wake up at the same time every day so that the body stabilizes the biological clock and it is easier to fall asleep.
Another tip is to avoid the use of electronic devices at least 30 minutes before bedtime. This, since the light emitted by tablets and cell phones can stimulate the brain and keep you awake. Finally, it is important to maintain a healthy diet, especially at that time of the night.
Overeating or consuming spicy or greasy foods can make you feel heavy and make it even harder to rest. Try all these tips, relax your body and mind, and forget about counting sheep.
