What exercises do you do before going to bed to help you sleep

Sleep is crucial for human health, and good sleep quality requires a series of preparatory work. Among them, appropriate exercise is one of the important factors that promote sleep. So, what kind of exercise does it help to sleep before going to bed?

Firstly, moderate aerobic exercise is the first choice before bedtime. (China chest press machine suppliers) Aerobic exercise can increase heart rate and respiratory rate, increase the body's metabolic rate, consume excess energy in the body, and make the body feel tired. In this way, the body's fatigue will be stronger when falling asleep, which helps to fall asleep quickly. Common aerobic exercises include jogging, brisk walking, swimming, etc. These exercises can be performed within an hour after dinner, but be careful not to be too intense to avoid affecting sleep.

Secondly, yoga is also a suitable exercise for bedtime. Yoga can relax the body and mind through various postures and breathing techniques, （yoga ball muscle relaxation process）relieving stress and anxiety. Performing some simple yoga exercises before bedtime, such as lotus sitting, cat pose, tree pose, etc., can help relax muscles, relieve tense emotions, and prepare for falling asleep. In addition, yoga can also improve the body's flexibility and balance ability, help improve sleeping posture, and reduce discomfort in the body.

In addition, deep breathing is also a simple and effective bedtime exercise. Deep breathing can help relax the body and mind, reduce stress and anxiety. You can choose a quiet place, sit down, close your eyes, take a deep breath, and then slowly exhale, repeating several times. During the exhalation process, one can imagine their body gradually relaxing, and fatigue and stress leaving with the exhalation. Such deep breathing exercises can help adjust breathing rhythm, relax the body, and enter deeper sleep states.

In addition, doing some stretching exercises is also a good choice before bedtime. Long periods of sitting or standing can lead to muscle tension and stiffness, affecting sleep quality. Therefore, stretching exercises such as stretching the neck, shoulders, back, and legs before going to bed can relieve muscle tension, relax the body, and prepare for sleep. You can choose some simple stretching movements, such as turning the neck left and right, moving the shoulders up and down, and stretching the legs back and forth. Hold each movement for 15 to 30 seconds and repeat it several times.

In short, doing appropriate exercise before going to bed can help relax the body and mind, relieve stress and anxiety, and improve the quality of sleep. Moderate aerobic exercise, yoga exercises, deep breathing, and stretching exercises are all good choices. But it should be noted that the exercise time should be reasonably arranged and not too intense to avoid affecting sleep. In addition, personal physical and health conditions also need to be considered. If there is any discomfort, it is necessary to stop exercising in a timely manner and consult a doctor for advice.