Sleep plays a major role in your good health and well-being throughout our life. The way you feel while you’re awake depends on what happens while you’re sleeping.
The main objective of good sleep is to reduce our energy consumption and expenditure and good health can only be accomplished when we are able to get a good sound sleep.
How can exercises be a part of good sleep is the next hesitation that we think of. Exercise causes an increase in our body temperature. The post-exercise causes an increase in our body temperature and the post-exercise drop in temperature promote falling asleep.
On behalf of the researches conducted, the relationship between sleep and exercise have been finalized to a certain extent. Majority of the studies have pointed out that exercise has improved sleep quality or duration however a certain number of studies say that there is no difference.
But it is confirmed that it varied notably only due to the person’s age, health status and the intensity of the exercises chosen. Therefore, an appropriate selection of exercises for each person is a must.
Here are some moves which will relax your body and mind. There is no worry as all these poses can be done in the bed itself.
1. Upside-Down Relaxation
- Sit comfortably by taking deep breathes. Concentrate on your breathing
- After you feel relaxed lie back and extend your legs up the wall.
- If it is a bit difficult, try doing it slowly.
- Rest your arms by your sides with palms facing up.
- Breathe gently.
2. Cat and Cow Pose
- Roll forward on your hands and knees.
- For cat pose, exhale as you tilt the crown of the head and the tailbone down to the ground, arching your spine into a C-curve and pulling shoulder blades apart.
- For Cow pose, exhale by bringing the crown of the head and the tailbone up towards the ceiling, hollowing out the lower back.
- The flow between these two poses, moving with the pattern of your exhales and inhales.
3. Hero Pose
- Start in a comfortable seated pose with your glutes resting on your heels with the top of your feet on the floor.
- This pose brings gentle stretching action to your knees and ankles.
- Lengthen the spine upward and open the chest to follow a breathing pattern.
4. Child’s Pose
- From the Hero pose, sink your hips back to your heels and settle your chest in between your thighs.
- Your forehead rests on the ground while you stretch your arms.
5. Corpse Pose
- Release your feet down to the corners of your bed, letting the toes fall open to the sides.
- Release your hands so that palms are facing up and the backs of the hands are resting on the bed a few inches away from the hips.
- Close your eyes and let your mind be free of thoughts.
Cardio and Aerobic exercises are also sufficient for a good sleep but, yoga brings in peace of mind for both body and mind. Even though we can’t change our surroundings, we are able to change what happens inside of us. Good sleep and a good laugh is a cure for anything. Every new day is a gift for us, that is why it is called the present. So sleep better and have a beautiful smile every morning.