Engaging in evening workouts can significantly enhance sleep quality by promoting relaxation and reducing stress. Gentle activities like yoga, Tai Chi, or a moderate walk help to calm the mind and body, making it easier to transition into restful sleep. These exercises facilitate the release of tension and balance circadian rhythms, which are crucial for a good night’s rest.
Light strength training and stretching routines also contribute by alleviating physical discomfort and preparing the body for sleep. Incorporating these workouts into your evening routine can create a more soothing pre-sleep environment, leading to improved overall sleep quality. Fitness trainer Marcelle D’Souza suggests these 6 evening exercises that can help you sleep better.
Gentle yoga: Engage in gentle yoga poses and stretches like Child’s Pose and Legs-Up-the-Wall to promote relaxation before bedtime. These poses help to calm the nervous system by reducing stress and anxiety. Gentle yoga focuses on deep breathing and slow, deliberate movements, which can lower heart rate and prepare the body for restful sleep.
Tai Chi: Tai Chi is a low-impact martial art characterised by slow, flowing movements combined with deep, controlled breathing. Practicing Tai Chi in the evening helps reduce stress and tension, promoting a sense of calm and mental clarity. The meditative aspect of Tai Chi encourages relaxation and improves overall sleep quality.
Walking: A moderate evening walk is a simple yet effective way to lower stress and promote better sleep. Walking helps regulate your body’s circadian rhythm by providing gentle exercise that can reduce anxiety and improve mood. The exposure to natural light, if done outdoors, also helps synchronize your internal clock.
Pilates: Pilates focuses on core strength, flexibility, and mindful movement, which can be particularly beneficial in the evening. Evening Pilates sessions help to release muscle tension and enhance relaxation, making it easier to unwind before bed. The practice involves controlled, precise movements that promote body awareness and reduce physical stress.
Light strength training: Engaging in light to moderate strength training exercises, such as bodyweight workouts or using light weights, can be beneficial in the evening. These exercises help release excess energy and reduce stress without overstimulation. Avoid heavy lifting as it can increase adrenaline levels and interfere with your ability to relax before sleep.
Stretching routine: Incorporate a full-body stretching routine into your evening to relieve muscle tension and improve circulation. Focus on stretches that target areas of tightness, such as the back, shoulders, and legs. Stretching helps to alleviate physical discomfort and promote relaxation by releasing built-up tension. This practice can enhance flexibility and reduce stiffness, making it easier to transition into a restful state and improving overall sleep quality by calming both the body and mind.
