Insomnia is a disease that occurs due to the inability to fall asleep during normal hours or interruptions that prevent reaching adequate rest time.
Insomnia is one of the sleep disorders that most affects the current population and, apparently, has to do with the practice of bad habits and the prolonged use of electronic devices.
Although at first it can be overlooked, over time it produces physical, psychological and emotional reactions that affect the quality of life.
For this reason, although it seems normal, it is essential to take measures to counteract it before it takes advantage and generates chronic problems.
The good news is that there are 100% natural practices that, due to their effects on the body, help induce rest to achieve a restful sleep.
This time we share five types of exercises that help you sleep better while promoting your well-being.
Put them into practice!
If a place to doubts, the yoga is one of the best activities to relax the body and the mind, and to favor the rest.
The postures that are made during the exercise are useful to learn to control the breathing and to relax the muscles.
This, as a whole, reduces the feeling of tension and anxiety that is often related to sleep difficulties.
- Some people practice a little yoga before going to bed. It does not require much time and can be done in a free space of the room.
It is not necessary to do a night bike ride. Dedicating any time of the day to this type of exercise is enough to achieve benefits in the quality of sleep.
The bicycle is a great tool to end the effects of sedentary lifestyle, as it improves circulation, metabolism and emotional health.
- By dedicating at least 20 or 30 minutes, the body relaxes and prepares to rest.
Inactive people usually have more difficulty sleeping than those who do some kind of physical exercise. Walking is a good option to start since it is low impact and does not involve too much effort.
However, if the goal is to improve the quality of sleep, the ideal is to do it at least 2 or 3 hours before going to bed.
Since the pulsations are accelerated and the muscles tense, it can hinder rest if we immediately try to sleep.
- Try to walk 30 or 40 minutes, at a moderate pace, to get an optimal rest at night.
- Remember that, in addition to this, it benefits your cardiovascular, respiratory and metabolic health.
4. Strength training
Strength training is a type of exercise that involves greater physical performance and more demand. Despite this, its regular practice can bring several benefits both to rest and to have a good quality of life.
Something as simple as lifting weights can reduce stress, muscle tension and other ailments that are related to insomnia.
This activity, and other exercises that involve the work of different muscle groups of the body, allow to achieve a physical and mental balance.
Among other things, when training in this way benefits are obtained such as:
- Improve glucose metabolism
- Lose weight
- Reduce blood pressure
- Gain muscle mass
- Improve self-esteem
- Balance the nervous system
Swimming is one of the most recommended sports disciplines for all ages. It is a relaxing exercise that starts the work of all the muscle groups of the body.
Unlike traditional training, swimming does not cause a strong sense of physical exhaustion and, instead, helps reduce tension and pain.
Many people, including, practice it as an alternative therapy against problems in the spine and joints.
- In this particular case, it favors rest by channeling anxiety and other emotional imbalances that prevent falling asleep.
- Also, it improves circulation and helps keep the activity of neurotransmitters that participate in rest in balance.
Do you dare to include these exercises as part of your routine? If you can not sleep well lately, your practice can help you achieve a better quality sleep.
If your insomnia is recurrent or prolonged, consult your doctor to determine its cause and appropriate treatment.