Great exercises before bed to help you sleep better

To prepare for sleep, experts often suggest some habits that help the body and mind relax to help sleep easily.

Exercise is one way to help improve sleep, with low-intensity exercises such as yoga, tai chi or pilates helping to stretch and relieve tension before falling asleep.

In particular, wall pilates is extremely good for sleep because the legs are elevated. This can help improve blood circulation without increasing the heart rate before going to bed.

Sleep plays a vital role in optimal health.

Photo: AI

Pilates wall exercises before bed are all about raising your legs above your head. The popular legs up the wall pose helps defy gravity, relieve stress and reduce swelling in your legs, making it perfect for relaxing at the end of the day.

American Pilates instructor Callie Jardine explains: Keeping your legs elevated during exercise can increase blood circulation, improve digestion and sleep, and reduce cramps, according to the health news site Health Digest.

Incorporating wall pilates into your pre-bedtime routine can dramatically improve the quality of your sleep. The exercises help reduce stress, promote relaxation, and strengthen muscles, making it easier to fall into a deep, restful sleep.

What does the research say?

Research shows that Pilates exercises can improve sleep for people of all ages. A 2013 study in the medical journal Journal of Bodywork and Movement Therapies found that doing Pilates twice a week for 12 weeks helped older adults sleep better and feel less sleepy during the day. Another 2014 study in the journal Perceptual and Motor Skills found similar results in middle-aged adults, improving both sleep quality and overall health.

A recent 2024 study in the medical journal Clinical Epidemiology and Global Health also found that girls who practiced pilates three times a week for eight weeks fell asleep easier, slept longer, and had better overall sleep quality.

Wall Pilates is great for sleep because your legs are elevated. This can help improve circulation without increasing your heart rate before bed.

Photo: AI

Short Pilates Wall Workout Before Bed

The best thing about wall pilates is that you can do it in the comfort of your own home before bed.

Wall Roll. Stand with your back and calves against a wall, knees slightly bent. Roll down slowly, one vertebra at a time, feeling the stretch in your back and hamstrings, and relaxing your arms. Then slowly roll back up, lifting your head and shoulders last. Repeat several times until your back and legs feel comfortable. This exercise helps loosen tight back muscles and promotes relaxation.

Hip lifts. Lie on your back with your knees bent and your toes touching the wall. Then, place your feet flat against the wall so your shins are parallel to the floor. Lift your tailbone, then push your feet into the wall and lift your hips. Inhale as you lower yourself and exhale as you tighten your core to lift back up. Repeat 10 to 12 times.

Stretch your legs up the wall. This last move is for relaxation. Lie with your butt against the wall, stretch your legs up the wall, forming an L shape with your body; arms outstretched, focus on slow, deep abdominal breathing. Hold this position for about 5 minutes, allowing your body to fully relax before going to bed, according to Health Digest.

Remember that the most important part of the exercise is controlled and mindful movements. Try to focus on the exercise and clear your mind of all thoughts.

Try incorporating this wall Pilates workout into your evening routine for at least a week, and you'll notice a big difference in your sleep, according to Verywell Fit.

Source: https://thanhnien.vn/bai-tap-cuc-hay-truoc-khi-ngu-giup-ban-ngu-ngon-hon-185250424232018046.htm