Gentle Exercises To Do Before Bed To Prevent Insomnia

To achieve good results it is very important to be regular and to focus on the activity that we are doing , to free our mind from all negative thoughts.

If you are one of those people who has already tried everything to enjoy a restful night’s sleep, we are sure this article will help you cure insomnia.

We all know that talking about exercise before going to bed is something that may surprise you, because it is not a usual recommendation.

Indeed, the best is to enter a state of calm and tranquility, two hours before going to sleep. 

We advise you to practice these gentle and relaxing exercises, which will help you harmonize your breathing, your mind and your body, to prepare it for rest.

The benefits of gentle exercise to prevent insomnia

Some practice yoga, while others prefer tai chi.

Here, we are looking for a type of exercise that is effective, to prevent insomnia. 

• Sleep specialists advise doing gentle exercises an hour before going to bed.
• Above all, you have to relax your body and mind. 
• We need to cleanse ourselves of negative thoughts and worries, in order to regain an internal balance that facilitates peaceful and restful sleep.
• This type of exercise is highly recommended for people with high stress levels.
  Indeed, they make it possible to better manage all this energy accumulated during the day. Thus, we can channel it and let it escape in a healthy way.
• Be aware that these gentle exercises will only be effective if you practice them regularly.
• Also remember that 2 hours before going to bed it is advisable to turn off all electronic devices.
  The waves from these devices are very stimulating, so relax and follow the tips below.

Gentle exercises to do before going to sleep

1. The position of calm

The first thing to do is to place a pillow under his back, in a longitudinal way.

Lie down as you see in the image above, making sure your back and head are resting on the pillow.

Spread your knees, bring both soles of your feet together and relax in this position.

Let your arms relax in the most comfortable position possible, stretching them out or bringing your hands together above your head.

Stay in this position for 10 minutes, breathing in and inhaling deeply. 

2. The position of the candle against insomnia

It is important to know that this series of exercises should be performed if our body allows it.

That is, if you have a back problem, you will have to achieve what you are capable of.

The position of the candle is as easy as it is relaxing.

Just lie down on a bed and lift your legs up, resting them against the wall.

Put your hands on your stomach and breathe quietly, relaxing and clearing your mind. Stay in this position for 10 minutes.

3. Inflections of inner recollection

To perform these exercises, it is enough to isolate yourself from the outside to come into contact with your thoughts, calmly and without pressure, while seeking comfort in your body.

Sit on the bed with your legs crossed and put two pillows in front of you.

Then, lean on it, extending your hands and arms over it. Listen to your breathing, inhale quietly and let the air escape.

Think that you are inside a calm, peaceful, and protected bubble.

4. The snake’s position

Snakes are flexible, they adapt, they are light and do not weigh heavy.

This exercise involves finding a position in which the back and the mind come into harmony and balance. 

Lie on your back and bend your right knee, helping your pelvis to move to the left side.

Extend one arm and, with the other hand, apply pressure until that knee touches the bed.

Stay in this position for 5 minutes and repeat the same on the other side of the body.

Tips to take into account against insomnia

In order for these gentle exercises to allow us to have a better quality of sleep, it is necessary to perform them an hour before going to sleep.

Do them in a comfortable place, on your bed, on a mattress or or a floor mat.

Put on comfortable clothes and remember to accompany each movement of thoughts without worry.

Each posture should help you bring flexibility to your body and relax your mind to free you from physical overload.

Start today and practice regularly to avoid insomnia!