A solid night of shuteye is so important.
It’s important to note that people respond differently to exercising close to bedtime.
In many situations, however, certain exercises can be extremely helpful for promoting a solid night’s sleep.
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“There are certain types of exercise that more consistently improve sleep quality and how quickly you fall asleep.
These exercises are designed to relax muscles in your body.
Exercises that stretch out your muscles can create a relaxing effect and decrease tension in your body.
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This, in turn, can help you fall into dreamland more seamlessly.
Now, let’s get into Angelino’s 10 best nighttime exercises for better sleep.
He recommends choosing a handful you’re attracted to rather than doing all 10 every night.
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Angelino recommends taking 10 slow and deep breaths.
Begin lying flat on your back.
Choose a muscle to squeeze for one to three seconds, then consciously relax it after holding the squeeze.
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Move on to the next muscle until you do all major muscle groups in your lower and upper body.
It can help you reduce the resting tension of muscles you didn’t even know were tight.”
Cat-Cow
The gentle “cat-cow” movement will alleviate any tension in your spine.
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To perform it, assume an all-fours position with your palms and knees on the floor.
Perform one set of 15-second holds for each position.
Hold the stretch for 15 seconds before lowering back to the start position.
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Assume a tall seated stance.
Gradually begin to bend forward and lower your torso toward the ground.
Don’t round your back.
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Hold the stretch for 15 seconds while taking deep breaths.
confirm your feet are together, and your toes are pointed up.
Reach your arms overhead, bend your hips, and reach forward to touch your toes.
Hold this stretch for 15 seconds.
Seated Side Bend Stretch
Begin sitting tall, cross-legged on the floor.
Hold the stretch for 15 seconds.
Repeat by reaching your right arm overhead and bending toward your left side, holding for 15 seconds.
Sit tall with your core engaged.
Place your hands behind your back.
Lift your chest and gaze toward the sky as you roll both shoulders back.
Hold the stretch for 15 seconds.
Butterfly Stretch Hold
Start seated tall with your legs ahead of you.
Next, bring the soles of your feet together, spreading your knees out to the side.
Hold the butterfly stretch for 15 seconds.
Raise your right arm overhead, bending your elbow to point toward the sky.
Enhance the stretch by pressing against your right elbow with your left hand.
Hold the stretch for 15 seconds.
Do the same on the opposite side, holding for 15 seconds.
