Sleeping is one of the most important things you can do as an adult. Sleep is when your body and mind rest, and it restores your energy so that you’re ready to tackle the world again. You will feel tired after a long day at work or school, and having trouble sleeping can be frustrating.
But here are some exercises that will promote sleep so you can get the rest that you need.
Aromatherapy
Certain scents, such as lavender, are great for inducing sleep. Many people find that by lighting a lavender-scented candle while they’re in bed, they have an easier time falling asleep. Others prefer to use a scented oil diffuser. The choice is up to you!
If you prefer not to use scented products or something you could accidentally get on your pillow, you can try using a weighted blanket. These blankets are often used for children with anxiety or sensory issues, but they can also be helpful for adults who have trouble sleeping.
Don’t eat too late in the evening
It is important not to eat a large meal too late in the day. This will prevent indigestion and gas, which can lead to interrupted sleep. You don’t want to eat a big meal before bed either, but having a light snack before bed can help promote sleep.
Choose something with a little protein, like a small bowl of low-sugar yogurt, a small handful of nuts, or a small piece of cheese.
Exercise in the morning
If you exercise in the morning, it will help promote sleep at night. This is especially true if you engage in cardiovascular exercise. Exercising will create melatonin and serotonin, which are the hormones that promote sleep.
Exercising in the morning before work will give your body the fuel it needs for the day. It is important to keep in mind that you shouldn’t exercise too close to bedtime, as it can stimulate your mind and body as opposed to relaxing them.
Try “Shifting” Exercises
“Shifting” exercises are meant to help you fall asleep. You can try a warm Epsom salt or lavender bath or you can do some light reading. Reading in a dimly-lit room, with either a physical book or an e-book on a device without a backlight, can help you shift your focus from the day’s events to the story you’re reading. You can also try listening to white noise (such as the ocean or a waterfall).
This can be a great way to mask any sounds that could potentially wake you up during the night, such as nearby traffic.
Take a hot shower or bath before bed
Taking a warm bath or shower can help you relax and reduce stress, both of which will help you fall asleep easier. If you take a warm bath while adding Epsom salt, it can help you feel even more relaxed. The heat and immersion in water will help you wind down and wash away the stress of your day.
Check your diet and see what doesn’t work for you
There are no foods that promote sleep, but there are certain foods that can help you fall asleep easier. These include foods like yogurt, bananas, and almonds. It is important to note that some foods are better than others.
Bananas are a great choice because they’re loaded with magnesium, which is a mineral that can help you relax. Almonds contain tryptophan, which is an amino acid that helps regulate serotonin levels in the brain. And yogurt contains tryptophan and magnesium, just like bananas.
Keep in mind that there are no foods that will make you fall asleep. But eating the right foods before bedtime can help you relax and fall asleep more easily.
Conclusion
There are so many things that can disrupt your sleep. From anxiety to a snoring partner, there are lots of factors that can impact your ability to sleep. However, there are lots of things you can do to try and combat these factors. From aromatherapy to warm baths and reading, there are lots of ways to make yourself more relaxed and ready for sleep.
Sleep is the most important part of each day. It is when your body and mind rest and restores your energy. So it is important to make sure you are getting enough of it. With these exercises, you are sure to fall asleep quicker and get the rest you deserve!
