Are you struggling with getting a good night’s sleep? Are you tired of counting sheep or staring at the ceiling for hours? Well, you’re not alone. In fact, according to the American Sleep Association, around 50-70 million US adults suffer from sleep disorders. The good news is, there are several ways to improve the quality of your sleep, and one of them is through exercise. That’s right! Exercise not only helps you stay fit but also promotes better sleep. So, here are 5 sleep-friendly workouts that can help you get the best night’s rest.

1. Yoga 🧘‍♀️🌅🙏

Yoga is a low-impact workout that is perfect for anyone who wants to relax and de-stress. It combines gentle movements with deep breathing, which helps calm the mind and body. Studies have shown that practicing yoga regularly can improve the quality of your sleep and reduce insomnia. Some of the best yoga poses for sleep include the child’s pose, the forward bend, and the legs-up-the-wall pose.

A person practicing the Downward Dog pose in front of a sunrise

2. Pilates 🤸‍♀️💪🏻👩‍👧‍👦

Pilates is a low-impact workout that focuses on strengthening the core muscles and improving flexibility. This workout is great for improving posture, reducing stress, and promoting relaxation. Studies have shown that practicing Pilates regularly can help improve sleep quality and reduce insomnia. Some of the best Pilates exercises for sleep include the roll-up, the spine stretch, and the saw.

A mother and daughter practicing Pilates in a park

3. Tai Chi 🥋🎎🧘‍♂️

Tai Chi is a gentle form of exercise that originated in China. It involves slow and deliberate movements that are designed to promote relaxation and reduce stress. Studies have shown that practicing Tai Chi can improve sleep quality, reduce insomnia, and increase daytime alertness. Some of the best Tai Chi exercises for sleep include the cloud hands and the brush knee and twist step.

A group of people practicing Tai Chi in a park

4. Cardiovascular Exercise 🏃‍♀️🏊‍♀️🚴‍♀️

Cardiovascular exercise, such as running, swimming, or cycling, is a great way to improve your overall fitness and promote better sleep. This type of exercise helps reduce stress and anxiety, which can improve sleep quality. Studies have also shown that people who exercise regularly have better sleep patterns than those who don’t exercise at all.

A person running on a treadmill

5. Strength Training 💪🏋️‍♀️🏋️‍♂️

Strength training involves lifting weights or using resistance bands to build muscle. This type of exercise is great for improving overall fitness and promoting better sleep. Studies have shown that people who engage in strength training have better quality sleep and are less likely to suffer from sleep disorders.

A person lifting weights in a gym

In conclusion, adding exercise to your daily routine is a great way to promote better sleep and overall health. Whether it’s yoga, Pilates, Tai Chi, cardiovascular exercise, or strength training, there’s something for everyone. So, get moving, and start sleeping better today!

An illustration of a person sleeping peacefully in bed