Believe it or not, exercising before bed won't hinder your rest. In fact, exercising at night helps improve sleep disorders and promotes rest. Many people find it helpful to do a series of exercises in bed before bed, even placing a mat or rug on the floor next to the bed to stretch at night.
Whether you work at night or have had a stressful day at work, this series of exercises to do before bed will help your body relieve the tension accumulated during the day and help all your muscle groups relax. They're also a good excuse to start exercising at home and stay in shape every day.
Sleep is a time when our bodies repair themselves and release toxins. A protein hormone called HGH (human growth hormone) is released into our bodies while we sleep, promoting the growth and maintenance of muscles and skeletal system. During sleep, muscles and tissues grow back stronger, and our immune system strengthens, helping us defend against diseases and environmental pathogens.
The bedtime exercise routine we're going to suggest combines yoga movements with series of typical bodybuilding exercises. In addition to considering which foods will help you sleep better and including them in your dinner menu, you can follow this exercise circuit and repeat it once or twice, depending on your fitness level and needs.
Yoga exercises to relax your muscles before bed
In addition to strengthening your muscles at night, if you want to relax your muscles before bed, you can repeat the following exercises in bed every night:
Knee to shoulder:
In a plank position, with your arms extended and your back straight, bend your right knee and bring it toward your right shoulder.
Open your right leg to the right side. Repeat with the other leg. Repeat the exercise five times.
Plank position:
From downward dog, we'll transition into a plank position. Lower your elbows and reach your forearms.
Place your toes and press your heels back. Lengthen your torso and press your forearms down to create space between your shoulder blades. Hold the pose for 30 to 60 seconds.
Bridge pose:
Lie on your back, bend your knees, and place your feet hip-width apart on the floor. Slide your arms out beside your body, palms facing down.
Press your feet into the floor and lift your hips up, clasping your hands below your pelvis. Lift your chest up and tuck your chin away from your chest. Hold the pose for 30-60 seconds.
Reclining Bound Angle Pose:
Lie down on a pillow to support your middle and upper back. Rest your head on a folded blanket.
Press the soles of your feet together and allow your knees to open out to the sides. Gently draw your shoulder blades inward and allow your arms to relax at your sides with your palms facing up. Hold the pose for 60 seconds.
If you do these little exercises before going to sleep, you'll relax your body and mind after a busy day and get a good night's sleep. Remember, you can stretch in bed before bed, or place a mat on the floor for maximum relaxation.
