Exercise to improve sleep quality.


If you suffer from insomnia and have tried different methods that do not bring you the desired results, scientists recommend using physical activity. Exercise can help you normalize your physical and mental state and heal insomnia. Scientists from the American Northwestern University conducted an experiment in which elderly women with insomnia participated. The experiment lasted 16 weeks. During this time, the women were active and did exercise daily. Scientists studied their condition throughout the experiment. As the results of the experiment show, insomnia began to go away only after three months of regular exercise. Nevertheless, the participants of the experiment were satisfied with the result, because their insomnia disappeared, and their physical condition improved significantly. Scientists say the treatment of insomnia with exercise is significantly more effective than medication. At the same time, physical activity is a healthier and more natural way to get rid of insomnia.

Scientists claim that physical activity helps to normalize and improve the quality of sleep. But you shouldn’t expect a quick result. You need patience and time to get the desired result.
One of the main causes of insomnia is circulatory disorders and disturbances in the functioning of the circulatory system. People who have insomnia may have some comorbidities such as heart palpitations, hypertension, and varicose veins.

Excessive pressure in the vessels leads to disruption of the nervous system and brain. You may experience severe headaches or dizziness, which is a sign of a malfunctioning blood circulatory system and leads to insomnia.

Doctors recommend using exercises to relax and improve the functioning of the blood circulatory system, calm the nervous system and the brain. You should use it if you want to get safely rid of insomnia and not harm your health. Yoga is the best option for getting rid of insomnia and improving your condition. By completing just a few asanas, you can get excellent results and quality deep sleep. Asanas that help you relax and fall asleep fill you with energy, and suitable for all ages and different body shapes. Experienced yogis recommend you choose a few asanas that are right for you and use them at bedtime every day. Using this method, you will reduce stress levels, your muscles will relax, and you will forget about problems and worries. At the same time, you can perform some asanas in your bed.

You should talk to your doctor about the safety of doing some backbends for your health.

Asanas for insomnia:

  • Lotus
  • Seated Forward Bend – Sukhasana
  • Standing Forward Bend – Uttanasana
  • Child’s pose – Balasana
  • Plow Pose – Halasana
  • Feet on the wall – Viparita karani
  • Corpse Pose – Savasana
  • Lying Twist – Supta Matsyendrasana
  • Spine Twist – Ardha Matsyendrasana
  • Butterfly Pose – Supta Baddha Konasana
  • Breathe in through the left nostril – Surya bandana

If you have not timed for a yoga complex, there are three simple exercises you can do. They will help relieve tension and improve blood circulation in your body.

Exercise 1.
Sit up straight with your legs pulled in and start wiggling your feet. Tilt your toes back and forth. Make it ten times and tilt your feet to the left and right. Then make circular rotations of the feet in one direction and the other.

Exercise 2.
This exercise looks like a bridge, but only half done. Place a roller or blanket under your lower back. Your back should be relaxed. Lie on your back and bend your knees. Raise your hips to the level of the roller. Try to keep your balance for a few minutes.

Exercise 3.
Lie on your back and lift both legs, making a 90-degree angle between the raised legs and back. You can place your feet against the wall and lie in that position for a few minutes.

If you suffer from insomnia, exercise will improve your condition, but you must change your lifestyle, too. You should improve your daily routine, go to bed no later than 11 pm, eat healthy and nutritious foods, and reduce stress levels. Take 10-15 minutes of exercise time, and you will get results that will improve the quality of your sleep and life.

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