Exercise Your Way To Good Night Sleep And Beat Stress

Understanding the Link Between Stress and Sleep

Stress is often seen as a bad thing, but it is a response that humans and animals have developed to help them deal with important or dangerous situations. The autonomic nervous system (ANS) in people can release hormones like adrenaline and cortisol when they are stressed. These hormones speed up the heartbeat to get blood to vital organs and muscles more quickly. This gets the body ready to act quickly if it needs to. This reaction is called the “fight-or-flight response,” and it was important for humans to survive. Therefore, exercise for good sleep can try.

Read more – Benefits of daily meditation

What to Do for Better Sleep?

Modern lifestyles and unpredictable routines often increase anxiety and disrupt sleep. Stress and overthinking are common reasons many individuals struggle to fall or stay asleep.

Exercise is one of the most effective ways to improve sleep naturally. Engaging in physical activity, especially stretching, yoga, or low-intensity aerobic workouts, can help calm the mind and body. However, it is best to avoid high-intensity exercise within an hour of bedtime, as it may increase alertness temporarily.

Helpful Nighttime Practices:

• Gentle stretching
• Breathing exercises
• Meditation or mindfulness routines
• Yoga postures like the Lotus Position (Padmasana) to induce relaxation

How does exercise help in sleep?

How exercise helps to sleep better?  “It’s possible that we’ll never be able to figure out how the two are connected”.

We can know, but anyway, that moderate aerobic exercise tends to make you get more slow-wave sleep. Slow-wave sleep is when the brain and body get a chance to rest and charge up. It is the time when the heart rate and the respiratory rate are decreased and muscles also tend to relax. Exercise can also help keep your mood stable and clear your mind, which is an important mental process for falling asleep on your own.

Bedtime Stretching Exercises for Better Sleep

Try these relaxing stretches before bed to help your body wind down and prepare for rest:

1. Bear Hug Stretch

• Stand with feet hip-width apart.
• Wrap arms across your chest as if hugging yourself, reaching for opposite shoulders.
• Hold for 20 seconds while breathing deeply. Repeat, switching arms.

2. Head Rolls

• Sit upright and gently lower your chin to your chest.
• Roll your head to the right, pause, then return to center.
• Repeat to the left. Complete three slow clockwise and counterclockwise rolls.

3. Spinal Twist

• Lie on your side with knees bent at 90 degrees.
• Extend the lower arm straight out and rest the upper hand on your rib cage.
• Exhale and gently twist your torso while keeping your knees stacked.

4. Seated Forward Bend

• Sit with legs extended and toes pointed up.
• Inhale and slowly exhale as you bend forward, sliding hands toward ankles or toes.
• Keep spine aligned. Hold for 15–30 seconds.

5. Legs-Up-the-Wall Pose

• Lie on your back and place your legs vertically against a wall.
• Hold the pose for 30–60 seconds, then relax.
• You can use a towel for support if needed.

6. Seated Side Stretch

• Sit with knees bent and arms by your sides.
• Place one hand on the floor and stretch the other arm overhead.
• Bend gently to the side. Hold for 15–30 seconds on each side.

Repeat each stretch 2–4 times for optimal relaxation before bed.

How Could Sleep Reduce Stress?

Resting is a great way to reduce stress. When you take a break, your body can calm down and get back to normal. Your mind is clear, and you learn how to make choices and get around. When you’re well rested, you can solve problems better and deal with stress better. You lose energy and can’t think as well when you don’t get enough sleep. Sleeping can also be difficult when you are stressed.

When you don’t get enough sleep, you might notice that you can’t think properly as well. Not getting enough sleep makes you more sensitive, quick, and fragile to bad decisions. These difficulties caused by not getting enough rest can cause stress in a lot of different ways, like making it difficult to see a person or even do your job.

Conclusion

Incorporating simple stretching and relaxation exercises before bedtime can significantly improve your sleep quality and reduce stress levels. These practices calm the nervous system, help the body recover, and support mental clarity. If you continue to experience difficulty sleeping due to stress, consult a healthcare provider for proper evaluation and treatment options.

Frequently Asked Questions (FAQs)

Disclaimer

This article is for informational purposes only and should not be considered a substitute for medical advice. Please consult a healthcare professional if you experience persistent sleep disturbances or stress-related symptoms.

References

• Sleep Health | National Heart, Lung, and Blood Institute (NHLBI). (n.d.). Www.nhlbi.nih.gov. https://www.nhlbi.nih.gov/health-topics/education-and-awareness/sleep-health
• Harvard Health Publishing. (2023, November 20). 8 Secrets To a Good Night’s Sleep. Harvard Health. https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep
• NHS. (2021). How to fall asleep faster and sleep better – Every Mind Matters. Nhs.uk. https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/