KAWARTHA LAKES-The brain is a busy organ, sometimes unfortunately before you go to sleep, it seems to get even busier. We all have experienced it: we are stressed or overworked and at the end of the day, the only thing you see is your bed but…your mind refuses to shut off. Instead, it’s on a loop of everything that happened that day and everything that you will have to do tomorrow.
Enter exercise: an excellent way to tire out your body so that your mind races less at night time. Exercise, as we all know, has a plethora of benefits. From managing blood sugars, to improving memory, to balancing our hormones; exercise really is a daily pill to manage your many symptoms-including difficulty falling asleep!
What is the best kind of exercise for sleep?
That answer is really up to you. The best exercise for you is the exercise you enjoy doing and that you will commit to long term. Maybe you love walking, maybe heart pounding aerobics class is your favorite, and maybe it’s a slow flowing yoga class. Whatever the case may be for you, pick something you enjoy and you are more likely to make it a habit.
Yoga might be your fix.
Yoga stimulates the nervous system and increases blood circulation to the brain, specifically the part of the brain that is responsible for inducing sleep. This helps reduce insomnia and promote more regular sleep. Yoga is also useful for detoxifying your mind and body. The increased oxygen intake during yoga also aids in revascularization and regeneration of body cells. According to research, “55% of people who performed yoga had better sleep and 85% of people performing yoga experienced stress reduction.”
Cardio might be your pick.
Activities that get your heart rate up, such as running, brisk walking, cycling, and swimming, have been shown to improve sleep and battle insomnia. Even small bouts, such as 10 minutes, may help, just make sure you are getting an accumulated 30-60 minutes every day. According to the Canadian Society of Exercise Physiology, the goal is to get at least 150 minutes of moderate-intensity exercise every single week.
Do you love Strength Training?
Whether it’s cross fit, hitting the gym, or a Pilates class, strength training is great for relaxation and sleep. It is well known that building muscle tone helps to improve the quality of sleep, and it can also help you fall asleep faster and wake up less frequently throughout the night. Having more muscle on your body helps your body to metabolize blood sugar better, therefore, allowing for less spikes and crashes throughout the day. This is true for nighttime as well. Resistance training also provides us with a plethora of health benefits, including helping us to regulate vital bodily functions like blood pressure and metabolic rate which contribute to overall stress reduction and therefore, a better night’s sleep.
Here are a few simple exercises to try before bed that promote sound sleep:
1. Breathing: Incorporate mindful breathing as part of your nighttime wind-down activity. Try a slow and deliberate breath in through your nose and out through your mouth. Aim to make your inhales and exhales deeper and longer each time.
2. Wide knee child’s pose: Sit back on your legs and bring your toes together. Separate your knees and hips apart. Exhale and, at the same time, lower your torso onto your thighs. Let your hands relax alongside your torso, with your arms on the floor and pointed to the back of the room, palms facing up. This releases shoulder and back stress by separating your shoulder blades away from each other.
3. Legs up the wall: Find an empty wall and lie back on the floor and place your legs up the wall. Simply relax your arms by your sides or on your belly and focus on your breath. This promotes circulation and relaxation.
I hope these few tips help you to have an amazing night’s sleep tonight! If you’d like to come try a Pilates class, or if you are ready to take your health into your own hands with a health coaching program, check out my website at www.sweathappywellness.com
Becky Sheehey is a Holistic Health Coach, and a Pilates and Movement Expert with a background in Kinesiology. She lives in Lindsay.
 photo credit: hang_in_there Sad man holding pillow via photopin (license)
