workout for a better sleep
Last Updated on June 6, 2022 by Peter

Workout Routines For A Better Night's Sleep

People universally agree that the best time for a workout is anytime you feel like doing it. But, if you have trouble sleeping, the time of the day you exercise may affect the quality of your sleep. For example, people who did some lifting at 7 p.m.  fell asleep faster than people who did it at 7 a.m. Not only that people who lift weights in the evening slept better than people who don’t exercise at all but, surprisingly, they also slept better than people who lift weights in the morning. The question is, are there some exercises for a better sleep?   

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    Aren't exercises before bed harmful to sleep?

    For a long time we were told that late night workout sessions aren’t contributing to the sleep quality. Exercise increases your heart rate and raises your core body temperature. It also sends cortisol and adrenaline through the body. All of this is not ideal for tight sleep, is it?

    Well, guess what? The latest studies suggest the opposite. People who exercised 35 minutes before going to sleep had the same quality of sleep as they had on the nights they didn’t work out.

    But, why is that? It seems that within an hour after the workout, the levels of stimulating hormones in our body drop significantly, which puts our bodies in that ready-to-sleep state. So, even if you didn’t have an urge to hit the bed soon after the workout, eventually you’ll feel sleepy, in an hour or two.

    So, how should we maximize the benefits of workout without sacrificing the quality of our sleep? Well, there are sets of exercises that will help your muscles relax. They will help your metabolism stay active after you fall asleep, making it easier to digest food you eat before bed and improve blood circulation. For these exercises you don’t need gym, or equipment. All you need is a surface to lay on and some good will.

    5-minute no-sweat workout

    Repeat this sequence twice

    • 20 pushups
    • 20 seconds of elbow plank
    • 20 seconds of right side plank
    • 20 seconds of left side plank
    • 20 squats
    • 20 alternating lunges
    • 20 jump squats or 20-second wall sit
    an image of a woman lifting weights

    5-minutes yoga sequence

    Knee to shoulder

    • While in plank position, with arms straightened and back rounded, bend your right knee and bring it to your right shoulder
    • Open your right leg to right side.
    • Bring right leg back up to Downward Dog Split. Repeat on other side. Repeat five times.
    an image of women working out and doing yoga

    Plank pose

    • From downward facing dog, shift to a plank pose.
    • Bring your elbows down and come to forearms.
    • Clasp hands. Tuck your toes, and press heels back. Stretch through torso. Press your forearms down on the floor to create space between your shoulder blades. Open your chest. Hold for 30 to 60 seconds.
    an image of a woman doing a yoga plank pose

    Bridge pose

    • Lying on back, bend knees and place both feet flat on the floor at hip distance apart. After that, slide your arms out alongside body, with palms facing down.
    • Press feet into the floor and lift hips up and clasp hands below pelvis. Extend through the arms, lift chest up, and chin off chest. Hold for 30 to 60 seconds.
    an image of a woman doing a bridge pose

    Reclining bound angle pose

    • Lie back on pillows or a bolster so that it’s supporting upper and middle back. Place your head on a folded blanket.
    • Press soles of feet together and let the knees fall open to both sides. Pull shoulder blades gently inward and allow arms to relax at sides with palms facing up. Hold for 60 seconds.


    Not only is exercising better for your physical health, but it also improves mood and makes you more energetic. Of course, the key is the right choice of exercises that will help you achieve the wanted condition. In the event that you’re on a tight schedule, you don’t have to give up on working out! As long as you keep the exercises mild and don’t overheat, your metabolism will stay at top functionality. Make sure you do exercises at least an hour before bed, take a relaxing warm shower to remove the tension from your muscles and improve circulation, and we’re sure that melatonin, a sleep hormone, will hit you harder than ever and you’ll be needing toothpicks to stay awake after that!

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