Are you struggling with insomnia and looking for natural ways to improve your sleep quality? Incorporating regular physical activity into your routine can be a game-changer. Exercise not only benefits your physical health but it also has a profound impact on your sleep patterns. In this article, we will explore the top 7 exercises for insomnia relief, including the recommended duration, suitable fitness levels, ideal time of day, and the reasons why each form of exercise is beneficial for promoting better sleep.
Let’s dive in and discover the sleep benefits of physical activity!
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WALKING: A Gentle Exercise for Insomnia Relief
Duration: 30 minutes to 1 hour
Fitness Level: Beginner to Advanced
Ideal Time: Morning or early afternoon
Walking is at the top of the list because it’s a low-impact exercise suitable for individuals of all fitness levels. It helps reduce anxiety and stress, which are common contributors to insomnia. Walking exposes you to natural light, helping regulate your body’s internal clock and improve sleep-wake cycles. Engaging in a morning or early afternoon walk allows for exposure to sunlight, which boosts mood and helps establish a healthy sleep schedule.
Books on Walking
Here are three great books (two audiobooks and one paperback) on walking that you might enjoy while working on getting your daily step count or getting in the mood to head outside:
“Wanderlust: A History of Walking” by Rebecca Solnit: This book delves into the history and cultural significance of walking. Rebecca Solnit explores the transformative power of walking, its role in shaping literature and philosophy, and how it connects us to ourselves and the world around us. “Wanderlust” offers a fascinating exploration of the human experience of walking and its profound impact on our lives.
“Walking: One Step at a Time” by Erling Kagge:In this reflective and introspective book, Erling Kagge, a renowned explorer, examines the simple act of walking and its deeper meanings. Drawing on his own experiences, Kagge shares insights on the meditative qualities of walking, the importance of slowing down, and the connection between walking and personal growth. “Walking: One Step at a Time” is a thoughtful exploration of the spiritual and philosophical aspects of walking.
“The Art of Walking: A Field Guide” by David Evans: “The Art of Walking” is a comprehensive guide that combines practical advice with philosophical musings on the act of walking. David Evans provides insights on different walking techniques, gear, and the benefits of walking for physical and mental well-being. This book also delves into the relationship between walking and creativity, highlighting how walking can spark inspiration and enhance the artistic process.
These three books offer unique perspectives on walking, exploring its historical, philosophical, and personal dimensions. Whether you are interested in the cultural significance of walking, its transformative power, or its benefits for personal growth and creativity, these books provide valuable insights and inspiration. Happy reading and walking!
YOGA: Unwind and Relax
Duration: 30 minutes to 1 hour
Fitness Level: Beginner to Advanced
Ideal Time: Evening or before bedtime (preferably gentle yoga)
Yoga isn’t just for granola-munching, patchouli wearing hippies. (Meaning no disrespect to granola and/or patchouli aficionados. I consider myself one of “those people”, which is why I find that image so amusing.) Yoga is a holistic exercise practice that combines physical postures, breathing techniques, and meditation. Consequently, it promotes flexibility, strength, and mindfulness. When it comes to yoga for insomnia relief, it’s crucial to prioritize gentle forms of yoga, especially before bed, rather than engaging in high-intensity Vinyasa yoga.
Gentle yoga, such as Hatha yoga, focuses on slow and controlled movements, deep breathing, and relaxation. It helps calm the mind, release tension from the body, and prepares you for a restful sleep. Hatha yoga emphasizes gentle stretches, holding poses for longer durations, and cultivating a sense of balance and tranquility. This type of yoga promotes tranquility, releases tension from the body, and prepares you for a restful sleep. It is ideal for winding down at the end of the day and promoting a peaceful mindset before bed.
Ultimately, it’s important to recognize the energetic differences between gentle yoga and high-intensity Vinyasa yoga and choose the appropriate practice based on your desired outcomes and the time of day.
Books on The Benefits of Yoga
Not convinced? Here are three great books on the benefits of yoga:
“The Science of Yoga: The Risks and the Rewards” by William J. Broad, narrated by Matthew Boston: In this book, William J. Broad explores the scientific research behind the benefits of yoga. He discusses the physical, mental, and emotional advantages of a regular yoga practice, providing insights into how yoga can improve flexibility, strength, balance, stress management, and overall well-being. Broad also delves into potential risks and controversies associated with certain aspects of yoga, offering a comprehensive and informative perspective on the subject.
“Light on Yoga: The Bible of Modern Yoga” by B.K.S. Iyengar, foreword by Yehudi Menuhin: Considered a classic in the field, “Light on Yoga” by B.K.S. Iyengar is a comprehensive guide to yoga practice. This book covers the philosophy, techniques, and benefits of yoga, offering detailed instructions on various asanas (postures) and pranayama (breathing exercises). With clear explanations and illustrations, Iyengar explores the physical, mental, and spiritual dimensions of yoga, making it a valuable resource for both beginners and experienced practitioners.
“The Heart of Yoga: Developing a Personal Practice” by T.K.V. Desikachar, narrated by Mark Deakins: “The Heart of Yoga” provides a profound exploration of the transformative power of yoga. T.K.V. Desikachar, a renowned yoga teacher, offers insights into developing a personal yoga practice tailored to individual needs and goals. He emphasizes the importance of adapting yoga to suit one’s physical condition, health, and lifestyle. This book delves into the therapeutic applications of yoga and explores its potential to cultivate inner harmony, self-discovery, and spiritual growth.
SWIMMING: Dive Into Better Sleep
Duration: 30 minutes to 1 hour
Fitness Level: Beginner to Advanced
Ideal Time: Anytime during the day
Swimming is a full-body workout that is gentle on the joints. It improves cardiovascular health, relieves muscle tension, and promotes relaxation. The rhythmic nature of swimming and the sensation of being in water have a calming effect on the mind, making it an excellent exercise for reducing anxiety and stress. You can enjoy swimming at any time during the day based on your schedule, preference and, of course, your local pool’s open swim schedule.
Headphones Made for Swimming
Want to fill the silence while you swim? Here are three types of headphones that are suitable for swimming:
Waterproof Earbuds: Waterproof earbuds are designed specifically for use in water. They are made with materials that can withstand immersion and have a secure fit to prevent water from entering the ear canal. These earbuds often come with various ear tip sizes to ensure a comfortable and watertight seal. They typically use Bluetooth technology to connect to your device wirelessly, allowing you to enjoy your favorite music while swimming.
Bone Conduction Headphones: Bone conduction headphones work by transmitting sound vibrations through the bones of your skull, bypassing the eardrums. They rest on your cheekbones, leaving your ear canals open and free to let water flow in and out. This makes them a suitable choice for swimming as they don’t obstruct your hearing or risk damage from water. Bone conduction headphones are often wireless and can be connected to your device via Bluetooth.
Swimming MP3 Players: Swimming MP3 players are dedicated devices designed specifically for swimming and other water activities. These devices are usually compact and lightweight, featuring built-in storage to store your favorite music. They come with waterproof earbuds or headphones that are specifically designed to stay in place during swimming. Some swimming MP3 players even have built-in controls on the device itself, allowing you to adjust the volume and change tracks underwater.
CYCLING: Pedal Your Way to Dreamland
Duration: 30 minutes to 1 hour
Fitness Level: Beginner to Advanced
Ideal Time: Morning or early evening
Cycling is a low-impact aerobic exercise that helps release endorphins, the body’s natural mood elevators. It improves cardiovascular fitness, reduces stress, and enhances overall well-being. Cycling in the morning or early evening exposes you to fresh air, sunlight, and nature, invigorating your body and mind while preparing you for a good night’s sleep. If you live in a high-density area and find cycling too perilous, have balance issues or would simply rather stay indoors, riding a stationary bicycle may not burn as many calories but it is just as effective in promoting better sleep and it’s generally safer.
Top 3 Stationary Bicycles
Here are three highly regarded stationary bicycles:
Peloton Bike: The Peloton Bike is a top-of-the-line stationary bike known for its immersive indoor cycling experience. It features a large HD touchscreen that provides access to live and on-demand cycling classes. With its robust construction, smooth ride, and extensive library of workouts, the Peloton Bike+ has gained a reputation for its engaging and high-quality cycling experience. The high-end stationary bike’s price point starts at around $1,445 USD, and you can purchase a refurbished one for under $1,000. It’s important to note that this price does not include the monthly subscription fee (currently $89/month) for access to Peloton classes.
NordicTrack Commercial S22i Studio Cycle: The NordicTrack Commercial S22i Studio Cycle offers a similar immersive experience with a built-in HD touchscreen display. It provides access to a wide range of on-demand cycling classes and virtual outdoor rides. This bike stands out for its incline and decline feature, allowing users to simulate various terrains and intensify their workouts. The NordicTrack Commercial S22i Studio Cycle typically ranges in price from around $1,999 to $2,499.
Schwinn Indoor Cycling Bike: The Schwinn Fitness Indoor Cycling Bike is a popular choice for those seeking a more affordable option without compromising quality. It offers a smooth and quiet ride, adjustable resistance levels, and a media rack to hold a tablet or smartphone for streaming fitness apps or classes. The Schwinn is known for its solid construction, customizable features, and compatibility with various cycling apps. The Schwinn Indoor Cycling Bike’s price usually ranges from approximately $799 to $999.
All of the above stationary bicycles have received positive reviews for their features, build quality, and overall cycling experience. Obviously, individual preferences, budget, and specific needs should be taken into consideration when choosing a stationary bike. Compare features and try out the bikes if possible before making a final decision.
TAI CHI: Promoting Relaxation and Restful Nights
Duration: 30 minutes to 1 hour
Fitness Level: Beginner to Advanced
Ideal Time: Morning or afternoon
Tai Chi is a gentle and flowing exercise that combines deep breathing, meditation, and slow movements. It promotes relaxation, improves balance, and reduces anxiety. The deliberate and mindful nature of Tai Chi helps quiet the mind and release tension from the body. Engaging in Tai Chi in the morning or afternoon helps set a positive tone for the day and improves sleep quality at night.
Soundtracks for Relaxation
Products to Create a Serene Atmosphere
Here are some of the products I use to create a serene and calming atmosphere:
Essential Oil Diffuser: An essential oil diffuser is a popular choice for creating a soothing ambiance. It disperses aromatic essential oils into the air, filling the room with delightful scents that can promote relaxation and calmness. Look for a diffuser with adjustable mist settings and timer options for added convenience. One highly rated option is the Pure Daily Care Essential Oil Diffuser, which comes with 10 different essential oils and soothing LED light options.
Himalayan Salt Lamp: Himalayan salt lamps emit a warm and gentle glow that creates a tranquil environment. These lamps are made from natural Himalayan salt crystals and are believed to release negative ions, which can enhance the air quality and promote a sense of calmness. The Himalayan Glow Natural Pink Salt Lamp is a popular choice, available in various sizes, and can be a beautiful addition to your space.
LED Flameless Candles: LED flameless candles provide the soft flickering glow of traditional candles without the worry of an open flame. They are safe, long-lasting, and can contribute to a serene atmosphere. Look for candles with adjustable brightness settings and realistic flame-like effects. Homemory LED Flameless Candles are a highly rated option, offering a realistic candle appearance with remote control functionality.
HIIT Your Way to Better Sleep: High-Intensity Interval Training
Duration: 15 to 30 minutes
Fitness Level: Intermediate to Advanced
Ideal Time: Morning or early afternoon
HIIT involves short bursts of intense exercise followed by brief recovery periods. It improves cardiovascular fitness, boosts metabolism, and enhances the release of endorphins. HIIT sessions in the morning or early afternoon provide an energy boost, improve mental alertness, and set the stage for a restful sleep later in the evening.
When contemplating HIIT (High-Intensity Interval Training) training, it’s important to choose products that can support your workout intensity, provide stability, and reduce the risk of injury.
HITT Product Recommendations
Here are two product recommendations for someone considering HIIT training:
Cross-training Shoes: Cross-training shoes are a versatile footwear option that is suitable for a variety of activities, including HIIT workouts. These shoes are designed to provide stability, cushioning, and support for multidirectional movements. They often have features like reinforced soles, lateral support, and flexible yet sturdy construction. Cross-training shoes are ideal for activities that involve jumping, lunging, quick direction changes, and other HIIT exercises that demand agility and versatility. Here’s a link to the men’s version of that shoe.
Interval Timer: An interval timer is a useful tool for HIIT training. It allows you to set work and rest intervals and provides audible or visual cues to guide your workout timing. HIIT workouts typically involve alternating periods of high-intensity exercise and recovery. Having a dedicated interval timer can help you maintain accurate and consistent intervals, allowing you to focus on your exercises and push yourself during the intense phases. You can find interval timers as standalone devices, smartphone apps, or even incorporated into fitness trackers or smartwatches.
Running Shoes vs Cross-Trainers for HIIT Training
When choosing between running shoes and cross trainers for HIIT training, consider the specific exercises involved in your workout routine. If your HIIT routine includes running as a primary component, then running shoes would be a suitable choice, providing cushioning and support for forward motion. However, if your HIIT workouts involve a mix of exercises, including strength training, agility drills, and cardio bursts, then cross-training shoes would offer the versatility and support needed for the variety of movements.
Ultimately, it’s important to select the product that aligns with your specific needs, workout style, and personal preferences. Trying on different shoes or researching interval timer options can help you make an informed decision based on your comfort, fitness goals, and the specific demands of your HIIT training regimen.
PILATES: For Peaceful Slumber
Duration: 30 minutes to 1 hour
Fitness Level: Beginner to Advanced
Ideal Time: Anytime during the day
Pilates is a low-impact exercise method that focuses on core strength, flexibility, and body awareness. It incorporates controlled movements, proper breathing, and mindfulness. Pilates helps improve posture, alleviate muscle imbalances, and release tension in the body. By engaging the deep stabilizing muscles and promoting proper alignment, Pilates encourages relaxation and reduces physical and mental stress.
Pilates enhances body-mind connection, allowing individuals to become more attuned to their bodies’ needs. This increased body awareness can extend to sleep as well. By practicing Pilates, you can develop better control over your breathing and learn techniques for relaxation. This can be particularly helpful if you experience racing thoughts or anxiety before bedtime.
Additionally, Pilates exercises engage the muscles without causing excessive strain or fatigue. This gentle yet effective workout helps to relieve physical tension accumulated throughout the day. By releasing muscle tightness and promoting a sense of physical ease, Pilates contributes to a more relaxed state conducive to falling asleep and staying asleep.
Incorporating Pilates into your daily routine can have positive effects on both your physical and mental well-being, ultimately leading to better sleep. Whether you choose to practice Pilates in the morning, afternoon, or evening, it can help you unwind, reduce stress levels, and prepare your body and mind for a restful night’s sleep.
Regular Physical Activity is Key
Regular physical activity is a powerful tool for combating insomnia and improving the quality of your sleep. The top 7 exercises discussed in this article, including walking, yoga, swimming, cycling, Tai Chi, HIIT, and Pilates, offer a range of options for individuals of different fitness levels and preferences. Each exercise provides unique benefits, such as reducing anxiety, promoting relaxation, relieving muscle tension, and enhancing body-mind connection.
By incorporating one of more of these exercises into your routine, you can harness their sleep-promoting effects and establish healthier sleep patterns. Remember to listen to your body, choose exercises that align with your fitness level, and find the ideal time of day that suits your schedule and preferences. Embrace the power of physical activity to transform your sleep and wake up refreshed and rejuvenated each morning. Sweet dreams await!
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