5 Simple Exercises That Will Help Improve Your Sleep Quality

Having quality sleep is vital to ensure that you will replenish the energy you lost the entire day. It also helps boost your mood, brain performance, and overall health. If you are not getting enough quality sleep, you will be at risk of certain diseases and disorders, such as dementia, heart disease, obesity, and stroke.

Remember, focus on having a quality sleep rather than its quantity. Unfortunately, many people are having difficulty getting quality sleep. If you are one of these individuals, you should check out these five simple exercises you can do to help improve your sleep quality. 


Walking and sleep

Walking is an activity that we do every day. However, you must walk briskly for at least 10 minutes a day to have a healthy heart. You can walk around your block every day instead of sitting in front of your television watching Netflix. Having a treadmill at home can also be a good way to ensure that you can exercise no matter what the weather outside. 

If you decide to install a treadmill at home, you should ensure that you get the one that can provide you with what you need. In choosing the right treadmill for home use, make sure that it can fit inside your room. Consider the size and dimensions of your room.  

So do your research and consider your budget, your needs, and your home space when choosing. Having a treadmill will give you no reason why you can’t walk for 10 minutes a day. No matter how busy your day will be when you get home, you have the treadmill to use any time of the day. 

Aerobic Exercise

Aerobic Exercise

If you feel like walking is not your cup of tea, you might want to try doing aerobic exercise. Aerobic, also known as cardio exercise, is a straightforward exercise routine suitable for any age. As simple as dancing to your favorite song is already considered a cardio exercise. 

Any activity that increases your breathing and heart rate is considered an aerobic exercise as long as you do not need to stop and rest for a short period of doing the exercise. So, aside from dancing, running stairs, climbing, cycling, swimming, and even rapid walking is considered aerobic exercise. 

Choose an aerobic routine that you think you will love. For example, if you love dancing, you must consider using it as a form of aerobic exercise. You will not only enjoy exercising, but you will also have a good night’s sleep afterward. 


Ujjayi Warrior Breath For Sleep apnea and snoring

Many individuals who are having trouble sleeping engaged in yoga and experienced a significant change in their sleep quality. 

Yoga is an exercise that promotes flexibility, calmness, and relaxation, which will have a huge impact on the quality of your sleep. Sleep and relaxation are often related, so yoga has become one of the most effective exercises to improve sleep quality

Besides getting the best sleep at night, yoga can also improve your posture. It is also an excellent breathing exercise and a good meditation technique. You will also love that yoga helps reduce stress and aids in weight loss above other benefits it provides. 

You can do yoga in the comfort of your home. What you will only need is a small space, a proper outfit, and a yoga mat. Having a yoga trainer can help you jump-start your journey to relaxation and meditation. So, start doing yoga now and see the difference in your sleep. 

Resistance Exercise


Resistance exercise is also an excellent type of exercise that improves your sleep quality. Examples of resistance exercises are weight lifting, resistance band exercise, and push-ups or sit-ups. You can purchase resistance bands and start your resistance training at home. 

You can also opt to do sit-ups and push-ups instead to never have to purchase any equipment or tools. It is also recommended to combine aerobics and resistance exercise to improve various aspects of your mental health. 

The key factor of a successful resistance exercise is repetition. Each of your resistance exercise sets should include twelve repetitions per exercise. However, you must be aware that resistance training is challenging for beginners. If this is your first time doing resistance training, you can start by doing one set of each activity per routine. 


Stretching is known to be a pre-workout preparation and a post-workout routine for a long time which is why many people don’t know that it is also a form of exercise. 

This type of exercise is a low-effort exercise that helps stretch and relax your muscles pre and post-workout. However, stretching can also be done any time of the day, especially before going to bed.

Start stretching in the evening after a long day and before sleeping. It will relax your muscles and tendons and make you feel relaxed and comfortable. After doing stretching, you will feel ready to have a good night’s sleep. 

In Conclusion

Exercise is good for your physical health, but it is also a huge help in achieving quality sleep. Remember, sleep is vital to your overall wellness. Plus, not having quality sleep affects your productivity the next day. So, start picking which exercise appeals to you the most and start doing it to improve your sleep.

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