Hard to fall asleep? The best exercises for better sleep

Hard to fall asleep?  The best exercises for better sleep

Exercising standing forward is a great way to reduce stress and promote good sleep

Good sleep has a huge impact on your daily life and longevity. Our sleep affects our mood, productivity, and various cognitive and bodily functions. Prolonged lack of proper sleep can negatively affect your health, work, and personal life.

Our lifestyle and diet directly affect the quality of our sleep. Regular exercise has been shown to instantly improve our sleep cycle. Some exercises can be even more helpful in improving sleep. In this article, we discuss some easy-to-do exercises that can significantly improve the quality of our sleep.

Exercises that improve the quality of our sleep:

sitting turns

This exercise is easy to do and can be done while sitting on a chair. You can also do this on the bed before bed. Here’s how you can try sitting turns:

  • Sit right on the chair
  • Now turn right and use the handle of the chair as a holding and straighten your back as far as you can while looking back
  • Stretch for about 10 seconds and release
  • Now repeat on the other side
  • Follow these 10 sets of 1-2 on each side

Child’s poses

The child’s pose, also known as “balasana”, is a yoga pose that relaxes the mind and body.

Here’s how to perform a “baby pose”:

  • Sit up straight with your legs bent under your hips
  • At this point, your feet should be facing up
  • Now slowly fold your torso forward on the floor
  • At this point, your arms should also be extended as far forward as possible
  • Your face should also face the floor and palms
  • In this position, your calves, forehead and palms should touch the ground
  • Because it only stretches your body and is a resting posture, it provides comfort and relaxation
  • Hold this position for 10-15 seconds and do 4-5 series daily.


This is a great exercise for those who are struggling with stress or tension in their body. Both of these factors can impair your sleep quality. Here’s how you can perform a dog-facing position:

  • Lie on the floor with your face to the floor
  • Slowly extend your arms forward and try to lift your upper body
  • Your legs should lie next to each other, but your arms should be further apart (relative to your shoulders).
  • At this point, the parts of the body that touch the ground would be your legs and palms
  • In this position you have to face the sky and look up
  • Hold this position for a few seconds and release, repeat at least 5-10 times

standing bend forward

This is another extremely relaxing yoga pose. Here’s how to bend forward while standing:

  • stand up straight
  • Now slowly move forward
  • The goal is to put your palms on the floor (bend your body in half)
  • If you can’t bend over enough, it may be enough to touch your toes. As mentioned above, this position is subject to change. Hence, raising your hands as far towards the floor as possible is appropriate and beneficial.
  • At this point, your face should be facing your feet (top of your head facing the floor)
  • Repeat this several times at small intervals

Breathing exercises

Pranayama is a breathing exercise related to yoga. Since it is a breathing exercise, you can do it anywhere. One of the easiest Pranayamas is Nadi Shodhan Pranayama. Here’s how you can perform Nadi Shodhan Pranayam:

  • Sit with your back straight and your legs bent
  • Place the tips of the index and middle fingers of the right hand on the forehead, between the eyebrows
  • Now gently place your thumb on your right nostril
  • Place your ring finger on your left nostril
  • Raise your thumb and inhale from your right nostril and place your hand back on your right nostril
  • Exhale from the left nostril and inhale from the same nostril
  • Repeat this several times
  • Don’t forget forced breathing, this exercise should be gentle and relaxing

In summary, adequate physical activity for the brain and body can improve sleep quality. Exercise relaxes the mind and increases the hormones of happiness, which also promote good sleep. In addition, we also encourage you to eat healthy food. Our food and the time of day we consume it affect our sleep.

Disclaimer: This content, including advice, is for general information only. This in no way alters a qualified medical conclusion. Always consult a specialist or your doctor for more information. NDTV assumes no responsibility for this information.

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