A good night’s sleep may be a difficult feat to achieve but did you know that bed exercises can be a pretty good solution? Simple bed movements can aid in the relaxation of muscles, focus over thoughts, and prepare the body for sleep. Here, we will discuss ten simple yet effective bed exercises that will help you sleep better.
How Are Bed Exercises Helpful?
Our sedentary day-to-day responsibilities have unfortunately become quite a source of stress. Excessive stress is often associated with an inability to fall asleep. Undoubtedly, performing bed exercises will help you reduce physical stress, enhance circulation, and relax in preparation for sleep.
So let's get started with these soothing workouts that will make you feel different.
1. Knee-to-Chest Stretch
This straightforward stretch is referred to as ‘bed exercises’. It releases lower back tension that may be found to be sneaking into your sleep routine. Extend flat on your back and as you’re curling up one knee, hold onto your chest for 20 seconds, with both hands. Remember to switch sides and repeat after doing that.
Furthermore, this bed exercise helps in soothing back and hip strained muscles and makes you ready for relaxing sleep.
2. Child’s Pose in Bed
Yoga may seem like something one can only do on a mat in class, but its techniques can be performed anywhere – like in bed. In this case, kneel, extend your arms forward and sink your head onto the bed. Stay in this position for around thirty seconds, taking long breaths.
This stretch can relieve muscle tightness from both your spine and shoulders which allows you to better fall and stay asleep.
3. Leg Lifts for Core Activation
If lying on your back gets boring, leg lifts help activate the core even when performed on a bed. While lying flat on your back, start with your legs extended with one leg raised vertically. Start putting it down slowly before repeating the action with the other leg. Aim for about 10 repetitions for each side.
Strengthening the core while doing bed exercises will help your posture and go a long way towards helping you sleep more comfortably.
4. Spinal Twist for Relaxation
Assist the torso into relaxation by laying in a prone position and spreading the arms apart. While doing this, bend a single knee toward the chest and step that knee over the body in the opposite direction. Maintain this for twenty seconds before changing sides.
Because the spinal twist effectively targets accumulated tension in the spine, performing them right before sleep does not pose any issues.
5. Butterfly Stretch
Sit in bed with the soles of your feet mutually and slowly pull your knees towards the bed with the strength of your hands. Maintain it for thirty seconds while practicing deep breathing.
This stretch helps to open your hips and enhances the range of motion which can make it easier for you to sleep without any discomfort.
6. Pelvic Tilts to Relax Lower Back
Knees should be bent and feet flat on the bed, while the rest of the body lies on the back. Lift the lower spine from the surface of the bed, then return it to the bed. Perform this action for around 10 repetitions.
Also known as pelvic tuck, pelvic tilt is one of the most simple and low impact bed exercises that is particularly great for relieving lower back tension and improving the alignment of the spine, especially when done before going to sleep.
7. Ankle Circles for Improving Circulation
While lying back, place one leg in a vertical position and rotate the ankle in circles. First move clockwise for 15 seconds and then rotate to the opposite side for 15 seconds. Travel to the other leg and repeat the same steps.
This particular exercise done in bed serves to enhance blood flow to your lower limbs possibly diminishing the feeling of restlessness and helping to relax more peacefully.
8. Seated Forward Fold
Sit upright in bed in a manner that the legs are stretched straight in front of the person sitting. Bend forward and place both palms onto the toes while maintaining a strong back. Hold that position for thirty seconds and breathe normally.
This soothing forward fold is primarily designed to lengthen the hamstrings and ease tension in the back, leaving you feeling more relaxed before going to sleep.
9. Cat Cow Stretch
While sitting on the bed, get onto all fours, arch the upper back towards the ceiling (cat position), then drop the belly down, as the head and tailbone are lifted (cow position),repeat this for 30 seconds.
Cat cow stretches are a wonderful exercise for the bed that stretches and relieves the spine and any tension caused by it from sleep.
10. Arm circles with Deep Breathing
As you lie in bed with your arms stretch out beside you, take a breath, and lift the arms above the head in circles while inhaling, then lower the arms back to the side while exhaling. Repeat for five breaths.
This bed exercise is great in that it combines deep breathing with some soft movements of the arms to help the body and the mind relax in time for sleep.
Benefits of Doing Bed Exercises
When trying to integrate these bed exercises after a long day, there are several advantages to be derived:
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Reduced muscle tension: Not only can loosened muscles ensure a faster sleep induction, but it also reduces the possibility of experiencing discomfort.
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Enhanced blood flow: Any kind of gentle movement can increase the circulation of blood and diminish any restless feelings which may arise especially during the night.
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Stress relief: A large number of these exercises promote relaxation and relief after an exhausting day.
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Increased ROM: This does enhance maximum range of motion while helping to relieve pain and discomfort that would enable the individual to have deeper continuous sleep.
Tips on How to Use Bed Exercises
Making bed exercises a part of the regular routine is the only thing that will ensure the bed exercises are beneficial. Ideally aim to perform these bed exercises at least once a day and more soon after waking up preferably at night. Begin with stretching or exercising even for a few minutes and then with time as you begin to enjoy it, you can increase the time spent on the exercise.
It is also essential to focus on the exercises during bed time and practice breathing to relieve stress. Feel your breath as you inhale and exhale in a slow and deep manner and gradually unwind your brain and prepare it for the next activity which is sleep.
Conclusion
You can enhance your sleep and how you feel in the morning by including these ten bed exercises in your bedtime routine. Such exercises are simple to perform, don’t require any facilities, and can be performed while on the bed. The next time you are having difficulties getting into the mood and want to sleep, try incorporating some of these movements and see how effective they are in relaxing you and putting you to sleep.
Make it a point to do these bed exercises every night so that you get enough sleep and do not doze off during the day.
