You finally get the kids to sleep, now it's time for some much-needed downtime for yourself. But as you crawl into bed, your mind is racing and your body is tense. All you want is a good night's sleep so you can do it all again tomorrow. The solution? Some simple bedtime exercises to relax your body and calm your mind. As a busy parent, finding time to exercise during the day can seem impossible. However, ending your day with some gentle stretches and movements can work wonders for your sleep and make a world of difference to how you feel. In just 10-15 minutes, you can release the tensions of the day, boost your mood and flexibility, and lull yourself into a deep slumber. Who knew exercise could be the perfect bedtime story? Follow this guide for some easy bedtime exercises to help restless parents like yourself achieve the elusive eight hours of shut-eye you've been dreaming of.
Why Exercise Improves Sleep Quality
Exercising regularly has significant benefits for your sleep. Even light activity like a 30 minute walk can help you sleep more soundly at night. Here are a few reasons why:
• Exercise reduces stress and anxiety. When you work out, your body releases feel-good hormones called endorphins that act as natural stress relievers. Less stress means you'll find it easier to fall asleep and stay asleep.
• Exercise tires your body and mind. Doing some exercise during the day, especially in the evening, can fatigue your body and make you drowsy at night. Your body's natural response to physical activity is to rest afterwards.
• Exercise stabilises your body's circadian rhythms. When you exercise, your body temperature rises and then lowers again once you stop. This drop in body temperature at night helps trigger your sleep-wake cycle and make you sleepy.
• Exercise leads to better sleep quality. Studies show people who exercise regularly experience deeper, better quality sleep. You'll spend more time in the restorative stages of sleep that are essential for health, mood, and daytime alertness.
So if you're a restless parent struggling with sleep, try squeezing in some light exercise each day, especially in the evening. Go for a walk together as a family after dinner, do some gentle yoga stretches before bed, or just put on some music and dance around the living room. Your improved sleep quality and the extra energy you'll gain will make the effort well worth it.
The Best Pre-Bedtime Exercises for Busy Parents
As busy parents, sleep can seem like an elusive luxury. But exercising before bedtime is one of the best ways to unwind your mind and body, making it easier to fall asleep. Here are some simple pre-bedtime exercises you can do right at home:
Light yoga or stretching.
Doing some gentle yoga poses or full-body stretches is a great way to release any tension and stress from the day. Try cat-cow poses, forward folds, or seated twists. Hold each stretch for 15-30 seconds without bouncing.
Walking in place.
If you have limited space or mobility, walking in place for 5-10 minutes can provide light activity to calm your mind and body. Swing your arms for added benefit.
Deep breathing.
Find a comfortable seat and close your eyes. Take slow, deep breaths from your diaphragm to relax your body. Breathe in through your nose and out through your mouth. Aim for 5-10 minutes of focused deep breathing.
Progressive muscle relaxation.
Systematically tense and relax different muscle groups in your body one by one. Start with your toes and feet, then calves, thighs, abdomen, chest, shoulders, arms, and face. Tense for 5 seconds and release. This helps release pent up energy and anxiety.
Doing any of these exercises 30 minutes before bed can work wonders for your sleep quality and duration. Make it a habit for better rest and a calmer mind. You'll be sleeping like a baby in no time!
Yoga Poses to Calm Your Mind Before Bed
Yoga incorporates gentle movements and deep breathing to calm the mind and body. Doing some light yoga before bed can help release any tension and anxiety from your day, relaxing you for sleep. Here are a few simple poses to try:
Child's Pose
This restful pose gently stretches your lower back, hips and knees. Kneel on the floor with knees apart and big toes touching. Sit on your heels and fold forward, extending your arms in front of you. Let your forehead rest on the floor. Breathe slowly and deeply, relaxing into the pose.
Seated Twist
Sit on the floor with your legs extended, then bend your knees and place your feet on the floor. Extend your arms behind you for support. Twist your torso to one side as far as comfortably possible while keeping your lower body still. Look behind you and take deep breaths. Repeat on the other side. Twists help release tension in your spine and core muscles.
Legs Up The Wall
Lie on your back with your legs extended up a wall. Scoot your buttocks as close to the wall as possible while keeping your lower back flat on the floor. Extend your arms out to your sides, palms up. Relax your legs and feet. Close your eyes and breathe deeply, letting the weight of your legs release tension from your lower body. This inversion pose improves circulation and drains lymph from your feet and legs.
Savasana Pose
Lie flat on your back with arms at your sides, and palms up. Close your eyes and relax your body. Slowly tense and release each part of your body, one by one, ending with your face and jaw. Scan your body for any remaining tension and breathe into those areas. Let all tension melt away as you rest in complete stillness. This final relaxation pose calms the mind and body, preparing you for sleep.
Stay in each pose for 3 to 5 minutes. The combination of gentle movement, deep breathing and stillness will relax both your body and mind, easing the transition into sleep. Sweet dreams!
Simple Bedtime Stretches You Can Do Lying Down
After a long day of work and wrangling kids, your body and mind are probably longing for rest. Simple bedtime stretches can help relax your muscles and calm your thoughts, making it easier to drift off to sleep. The best part is, you can do these lying down - no need to get out of bed!
Neck rolls
Slowly roll your head from side to side, making circles with your nose pointed at the ceiling. Do 10 rolls in each direction. This helps release tension in your neck.
Shoulder rolls
Roll your shoulders slowly forward and backwards in circles. Rotate them 10 times in each direction. Loosening your shoulders alleviates strain from hunching over computers and picking up little ones all day.
Spinal twist
Lie on your back with arms extended out to your sides, palms down. Bend your knees and place the soles of your feet on the bed. Gently twist your torso side to side, bringing your knees up and to the opposite side as you twist. Twist as far as comfortably possible in each direction. Repeat 10 times on each side. Twisting motions help decompress your spine after hours of sitting and standing.
Leg lifts
Lie on your back with arms at your sides. Slowly raise one leg at a time, keeping the knee slightly bent, and lower back down. Repeat with the other leg. Do 10 lifts with each leg. Gentle leg lifts increase circulation in your legs and hips, relaxing the muscles.
Toe points and flexes
Point your toes away from your body as far as you can while keeping your legs straight or slightly bent. Hold, then flex your toes up toward your body. Repeat, pointing and flexing, 10 times. This simple stretch helps relieve tension in your feet, ankles and calves.
Sweet dreams! A few minutes of gentle stretching is all it takes to unwind at the end of the day and relax into a restful night's sleep.
Setting Up a Pre-Sleep Routine With Exercise
A simple pre-sleep routine that includes light exercise can make a big difference in how well you sleep at night. Even just 15-20 minutes of gentle movement before bed can release any pent-up energy and tension, relax your mind and body, and prepare you for rest.
Try going for a short walk around the block. Getting outside for some fresh air and light activity is a great way to unwind in the evening. The natural light exposure also helps set your circadian rhythm. When you get home, do some simple stretches. Neck rolls, shoulder rolls, and gentle yoga poses are easy options.
If it's too late or cold to go outside, you can do an at-home bedtime workout. Some recommendations:
- Do a few minutes of bodyweight exercises like squats, pushups, sit-ups or lunges. Start with 2-3 sets of 5-10 reps of each exercise. Build up slowly as your fitness improves.
- Try restorative yoga poses. Seated twist, knees to chest, and reclining figure four stretch are perfect for relaxing tense muscles. Hold each stretch for 30-60 seconds.
- Give yourself a light massage. Use a tennis ball or foam roller to gently roll out tight spots in your back, legs and feet. Or have your partner give you a quick shoulder and neck rub.
- Do some simple deep breathing. Sit comfortably, close your eyes, and focus on inhaling and exhaling slowly through your nose. Breathe in and out for a count of 4. Repeat for several minutes.
An evening exercise routine, no matter how short, releases serotonin which calms the mind and induces relaxation. Moving your body also increases your core temperature, which then drops rapidly as you rest in bed, signalling your body that it's time for sleep. The key is keeping your pre-sleep workout light and limiting screen time afterwards. Establishing this habit will help ensure you get the rest you need for optimal health and daytime productivity.
Conclusion
You've made it to the end of another busy day—congratulations, parent! While your to-do list may still feel a mile long, making the time for yourself to unwind and de-stress before bed can make a world of difference in how well you sleep. These simple bedtime exercises are easy to fit into your routine and the benefits to your sleep and mood will become quickly apparent. So put on some calming music, do a few stretches, and breathe deep. You deserve to rest well. Sweet dreams!
