Gentle exercises to do before bed to prevent insomnia

If you are one of the people who have tried everything to enjoy a restful sleep at night, we are sure this article will help you. 

We all know that talking about exercise before going to bed is something that may surprise you because it is not a normal 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 to harmonize your breathing, your mind and your body, to prepare it for rest.

The benefits of gentle exercises to prevent insomnia

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

• Sleep specialists advise gentle exercise one hour before going to bed.

• First of all, you have to relax your body and your mind. 

• We need to purify ourselves of negative thoughts and worries , in order to find an internal balance that facilitates a quiet and restful sleep.

• This type of exercise is very advisable for people who have high levels of stress.
  Indeed, they can better manage all the 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 on a regular basis.
• Do not forget that 2 hours before going to bed, it is advisable to turn off all electronic devices.
  The waves of these devices are very stimulating, so relax and follow the following tips.

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, longitudinally.

Lie down as you see in the picture above, being careful that your back and head are resting on the pillow.

Spread the knees, gather the two soles of the feet and relax in this position.

Let your arms relax in the most comfortable position possible, stretching them or uniting hands over the head.

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

2. The position of the candle

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 realize what you are capable of doing.

The position of the candle is as simple as relaxing.

Just lie on a bed and lift your legs against the wall.

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

3. The bending of interior meditation

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

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

Then, tilt over, extending your hands and arms. Listen to your breath , inhale quietly and let the air escape.

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

4. The position of the snake

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

This exercise involves finding a position where the back and the mind come together in harmony and balance. 

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

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

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

Tips to consider

So that these soft exercises allow us to have a better quality of sleep, it is necessary to realize them one hour before going to sleep .

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

Put on comfortable clothes and do not forget to accompany each movement of thoughts without worries.

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