Experts recommend exercising for at least three to four hours before you fall asleep so as to prevent any disruption to your sleep cycle. Ensuring you’ve found the best mattress for back pain and body pain for adequate recovery is also important when doing vigorous exercises.
Exercise is a great way to use up extra energy and keep your sleep cycle consistent. Working out on a regular basis comes with a host of benefits: not only does it help you sleep better, but you can also expect more focus, an increased sense of energy, and even improved moods throughout your day.
If you’re on the lookout for workouts that are guaranteed to help you sleep better, here are some of our top recommendations, along with the optimum sleep set-up for recovery.
Aerobic Exercise For Better Sleep
Cardio workouts such as running, swimming, cycling, and even walking briskly can be a great way to battle any issues you might have with trouble sleeping. The increased amount of energy you end up using when engaged in exercise of this nature will ensure you’re more naturally tired towards the end of the night, allowing you to experience deeper and more restful sleep.
Aerobic exercise has also been linked to better mental health, alleviating symptoms of mild depression and anxiety. If you struggle with muscle aches and pains after doing a hard cardio workout, there are a few ways you can ensure this doesn’t disrupt your sleep.
Investing in a foam roller to relax your muscles is going to be an important step towards cooling off after you’re done with a workout. Finding the best mattress for pressure relief and comfort is also going to be vital to sleep better and get a good night’s recovery.
Nightly Yoga To Combat Sleep Anxiety
Yoga is a great way to calm both your mind and body, and prime yourself for a good night’s sleep. It’s also a very simple way to get some mild exercise. Try not to engage in anything that puts too much strain on your body, as this is going to affect the quality of your sleep. Instead, try out simple stretches and poses, and try to align your various joints and muscles so that it can be sufficiently prepared for a good night’s sleep.
Poses to avoid right before bed include some of the more complicated moves – the wheel, a headstand, or the crow pose can all actually cause strain to your body and create more trouble sleeping that you want. If you’re looking for yoga that can help you sleep better, you also have the option of finding a simple practice online. This one by Yoga with Kassandra works great for that balance of stretching.
How To Use Strength Training For Deep Sleep
Finally, strength training can be an equally useful way to help build muscle and sleep better. Similar to aerobic exercise, the amount of energy required from strength training makes it much easier to sleep better, since you’re naturally more tired as you hit the bed.
If you are planning to undergo any amount of strength training, you’ll know that recovery is an important part of the process. The wrong mattress can leave you waking up with more muscle aches, and keep you from recovering sufficiently from a hard workout.
Finding the best mattress for your rest and supplementing it with enough pillows will keep you from hurting yourself, and ensure you experience a good night’s sleep in the process.
Finding The Right Sleep Set-Up While Training
We’ve already mentioned the importance of finding the best mattress you can to sleep on when you’re working out. Pressure-relief and pain-relief are important parts of any bed, especially if you deal with chronic aches of any kind, but they’re especially important when you’re investing in a mattress for training and recovery.
The body uses it’s time asleep to rebuild and recoup after a hard workout, so finding the best mattress for this purpose is going to make all the difference when it comes to the energy and strength you find yourself with the next day. Memory foam mattresses tend to be ranked amongst the best mattresses you can find if you’re looking for deep, more restful sleep. They’re also the best mattresses for comfort in general – with molding capabilities that ensure you remain supported throughout the night, regardless of the position you sleep in.
Working out can have a positive ripple effect on all aspects of your wellbeing, so finding a routine that works for you and keeping things simple is the key to get the maximum benefits you can. If you do struggle with trouble sleeping, working out can be a great way to get the rest you truly deserve. Once you’re done finding the best mattress you can to integrate your workouts consistently into your daily routine, you’ll be snoozing with ease.