5 gentle exercises for a restful sleep
What's the story
Evening relaxation is essential to unwind after a long day and prepare for a good night's sleep. Performing simple exercises in your evening routine can make relaxation much better, alleviate stress, and improve your overall well-being. These can be easily done at home without any special equipment. Just a few minutes of your evening and you can set a calming atmosphere for mental and physical relaxation.
Breathing exercise
Deep breathing techniques
Deep breathing has been found to be an effective way to calm the mind and body. For this exercise, sit or lie down in a comfortable position. Inhale slowly through your nose, letting your abdomen expand fully. Hold the breath for a few seconds before exhaling slowly through your mouth. Repeat the process for five to 10 minutes to help reduce stress levels and promote relaxation.
Yoga routine
Gentle yoga stretches
Gentle yoga stretches, like child's pose, cat-cow stretch or seated forward bend, work wonders for releasing muscle tension and improving flexibility. Not only are these poses easy to do but they also promote relaxation by stretching important muscle groups. They promote deep breathing patterns, which helps with relaxation too. Including these stretches in your evening routine can improve your physical and mental well-being significantly.
Muscle relaxation
Progressive muscle relaxation
Progressive muscle relaxation entails tensing and relaxing various muscle groups in your body in a systematic manner. Starting from your toes, work your way up towards your head, tensing each group for five seconds before completely releasing them. This exercise helps identify areas of tension while promoting overall physical relaxation.
Meditation session
Mindful meditation practice
Mindful meditation promotes focusing on the present moment, without judgment or distraction from thoughts about the past or future concerns. Find a quiet place where you can sit comfortably with closed eyes. Focus on natural breathing patterns while gently redirecting attention whenever it strays away from focus points like sensations of breath or ambient sounds around you.
Walking exercise
Light walking indoors or outdoors
Whether indoors or outdoors, a light walk improves circulation and helps in digestion post meals. It also gives you a chance to peacefully reflect on the day's events. This easy activity only requires comfortable footwear and can be easily added to evening routines, making you healthy and well over time.