If you have trouble sleeping, try these exercises

Insomnia can have a negative impact on your health, your mood, and your work performance. If you are struggling with the effects of insomnia, try these exercises.

Insomnia makes the body sluggish, irritable, and unfocused - Photo: CNN

After a long tiring day at work, you return to bed but cannot sleep. This is one of the common symptoms of insomnia in many people. Insomnia is manifested by difficulty initiating sleep, not maintaining a deep sleep state or waking up in the middle of the night and not being able to fall back asleep.

Prolonged insomnia not only makes the body sluggish but also makes you irritable, unfocused and reduces the efficiency of daily work. Instead of just looking at the clock, many experts recommend that some gentle exercises can help the body relax, relieve stress and fall asleep more easily.

Movements to help you improve insomnia

If you're having trouble sleeping, try these exercises, designed by Connor O'Brien, owner of Absolute Body Solutions.

First of all, we must mention the Squat movement. This is a physical exercise when performing the movement of standing up and sitting down at a certain intensity. This movement mainly uses the gluteal and thigh muscle groups. At the same time, it affects the back, abdominal, and leg muscles.

This exercise helps regulate your circadian rhythm and improve your overall health. According to Medical News Today (UK), light-intensity squats can reduce anxiety and relaxation, while also helping to improve sleep quality.

Performing exercises will aid your sleep - Photo: Telegraph

Another familiar movement is Press-ups (also known as push-ups) which also has the function of improving insomnia. Push-ups are a popular physical exercise, performed by using the arms to raise and lower the body in a prone position.

According to the Telegraph , if you do push-ups at the right level and at the right time, it will help you improve your insomnia symptoms. In addition to the physical benefits and muscle group enhancement that many people know, push-ups also help support bones and improve cardiovascular health.

Finally, the Split Squat, also known as the “Lunge” and is essentially a single-leg squat. This helps to minimize and prevent muscle imbalances between the legs, ensuring strength in each leg.

Performing the Lunge movement correctly and at the right intensity will help you reduce stress, regulate your biological rhythm and improve your physical health. However, you should also note, avoid practicing close to bedtime and limit practicing at a high level, this will make it more difficult for you to sleep.

Why endurance training helps sleep

Progressive muscle relaxation (PMR) is a therapeutic technique that reduces stress by deliberately tightening and relaxing different muscle groups in the body. It is now commonly used as a treatment for insomnia.

Professor Kevin Morgan of Loughborough University's Clinical Sleep Research Unit has been studying sleep for decades. He says the movements we do during resistance training are similar to PMR.

If you want to be effective in using resistance training to help you sleep, you should consider scheduling regular exercise time each day. Sleep scientists have discovered that muscles have their own internal clocks. Exercise is one way to help your body orient itself to time.

“If you want to sleep better, exercise at a regular time and that will signal your circadian rhythm so that when you lie in bed, your body knows it’s time to sleep,” Professor Morgan added.

Another study conducted by Dalian University (China) showed that exercise is an effective method to establish healthy sleep habits. Exercise can regulate the body's internal biological rhythm to a certain extent, preventing and treating circadian rhythm disorders.

MR. HAO

Source: https://tuoitre.vn/neu-ban-kho-ngu-hay-thu-nhung-bai-tap-nay-20250925133208638.htm