Are you eating at the right time, staying away from night-time tea and coffee, but still not being able to fall asleep quickly at night? The US Centers for Disease Control and Prevention states that almost 14.5 percent of adults face troubles in falling asleep quickly. It also states that women face more issues falling asleep quickly than men. Besides making sure to eat the right thing at the right time, it is also important to accompany that with the right kind of exercise in order to fall asleep quickly. Knowing the right kind of exercises to sleep fast can help you ensure sleep quantity and quality.

These exercises must be relaxing and induce a sense of calmness in the body. Health Shots got in touch with fitness expert and Fit India ambassador Wanitha Ashok to talk about the activities that help you fall asleep quickly.

What is the relationship between sleep and exercise?

Exercise has been associated with better sleep. Exercise is a nonpharmacologic treatment, treatments that require no chemical intervention, for disturbed sleep. “The relationship between sleep and exercise is bidirectional research has proven that regular exercise can improve total sleep time, sleep quality, and time spent falling asleep and insomnia,” explains Wanitha 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 quickly?

Exercising in the morning or early evening can promote deep sleep, but vigorous exercise close to bedtime affects sleep quality negatively due to endorphin release. “Therefore, either morning or early evening is good for a workout session. Exercising too close to bedtime can make it harder to fall asleep because it raises the body temperature and stimulates the nervous system, endorphins get released, making it more difficult to wind down,” adds the expert.

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Exercises to sleep fast

Apart from regular cardio and strength training, following relaxation exercises to sleep fast can work wonders!

1. Legs-up-the-wall:

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

• Lay down on a yoga mat
• Prop your legs against the wall and keep your hands relaxed beside your body
• Focus on your breathing, and let go
• You can also choose to listen to some chants, your favourite music or white noise.

2. Deep breathing exercises:

• Find a comfortable position either 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 tension or stress with each exhale.

3. Meditation

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

These exercises can 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 quickly

While doing exercises that help promote sleep, it is important to keep the following things in mind:

1. Exercise at an appropriate time

Try to do these exercises at least 1-2 hours before your bedtime to allow your body to wind down and relax.

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. Concentrate

Stay present and focused during your practice by paying attention to your breath, body sensations, and thoughts. This can help quiet 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.