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How to RELAX and Fall Asleep?

Exercise can be a sleep aid or can make it more difficult to fall sleep.  It all depends on what type of exercise you do and when you do it.

sleep homer simpson How to RELAX and Fall Asleep?

Just Relax, You’re Feeling Sleepy

Aerobic exercise is a great way to release stress from the body.  Since stress can hinder sleep, you can fall asleep more quickly by getting 30 minutes of aerobic exercise at least three days a week.

Some examples of mild to moderate aerobic exercise are:  mowing the lawn, taking the stairs instead of the elevator, active playtime with children, and taking a short walk around the block.

Forms of high intensity aerobic exercise include:  jogging, skating, swimming, biking, walking on a treadmill, and taking a brisk walk.

Because aerobic exercise stimulates the body, be sure there are at least three hours between the time you exercise and bedtime.

Unlike aerobics, some forms of exercise can aid sleep if they’re done just before bedtime.  Tai Chi is a practice in which a series of sequences involving breathing, meditation, and gentle movement promotes relaxation and has been known to improve symptoms of insomnia.

Considered a form of exercise in the West,  Yoga nvolves gentle stretching, breathing exercises, and meditation.  The practice of yoga has many benefits, including increased circulation to the brain, which promotes deep relaxation and sleep.

Relaxation Techniques to Fall Asleep:

An effective relaxation exercise that can promote sleep follows:  Lie down on your back and place your arms at your sides.  Face your palms upward, and keep your feet slightly apart.  Close your eyes.  Inhale and exhale slowly.  Beginning at your scalp and working your way down to your toes tense and relax the muscles of your body.  Empty your mind of stressful thoughts and focus on the air flowing slowly in and out of your body as you breathe deeply.  Remain in this relaxing state for several minutes and your body will have released the day’s stresses.  You should be ready for sleep.

Stephanie is a runner, blogger & proud mother of the two greatest kids ever. When she's not watching Gray's Anatomy, she reads up on Velashape Cellulite Treatment and follows Sono Bello on Twitter and Facebook.
  • Ernest @ weight loss drops

    Hi stephanie,

    I had a perfect sleep the whole weekend. I guess the technique is working but I had a problem last Saturday. I kinda lose it a bit. I kept on waking up every two hours or so. Ill try to check online for some green tea for sleepiness. thank you so much

    • http://www.sonobello.com Stephanie Teskers

      Here’s wishing you sweet, uninterrupted sleep.

      My own best sleep secret is to spend some time, just before I turn out the light, releasing all of my worries through prayer.

  • Ernest @ weight loss drops

    Great post. Yeah I am doing exercises so that I can sleep well at night. But the relaxation technique is really worth a try. I would try that later before I sleep. But thanks to exercise because I have a good sleeping habit.

    • http://www.sonobello.com Stephanie Teskers

      Hi, Ernest,

      Let us know if the relaxation technique works for you. But if you need a little extra help, try a green tea that promotes sleepiness.

      Kind regards,
      Stephanie

  • http://youlovecoupons.com Delena Silverfox

    Hi Stephanie,

    This is some great advice, and surefire ways to conquer the “I can’t sleep!” bug. Barring any medical reasons for the lack of sleep, these work pretty well.

    I’ve taken to walking around the block with my daughter in her Baby Bjorn in the afternoons. We live in the middle of a steep hill, so I have to walk uphill both ways! =)

    Delena

    • http://www.sonobello.com Stephanie Teskers

      Thanks, Delena. Throw on some Sketcher Shape-ups for your uphill strolls and your thighs will be thanking you later. ;)

  • http://www.yachtcharterkroatien.org/ Johannis Kraut

    I have also tried Tai Chi a few times, it is really relaxing and distressing. Its is best if you can practice it in the middle of the nature, somewhere out of the city…

    • http://www.sonobello.com Stephanie Teskers

      Johannis,
      You’re so right. Escaping the city and being surrounded by nature is very relaxing.
      Best regards,
      Stephanie

  • http://healthyone.org/ Health Blog

    Thanks for the great, useful and timely info about relaxing and sleep problems and the solution.