Gentle exercise to better sleep every day

Ngày đăng: 15/09/2020
Ngày cập nhật: 16/09/2020

We all know that sleep is so important to our lives that scientists increasingly focus on the study of circadian rhythms. Sleep experts encourage people to gently exercise each day for a better night’s sleep. This article, INOAC wants to accompany you to understanding more the benefits of exercising and suggesting 5 exercises that INOAC thinks are the most effective, helping to relax the mind and relax the body.

Let find out top 5 exercises for better sleep with INOAC


Brisk walking or jogging will increase your heart rate and enable your body to expend energy. Going for a jog is also a simple and flexible way to get aerobic exercise without the need to join a gym or attend a fitness class at a certain time.


Yoga and stretching can help you increase your mind-body connection, improve your breathing, and gain flexibility and strength. Whether you attend a group class or find a session online, make sure to start slowly with basic poses before moving on to more advanced variations. Vinyasa yoga is typically more aerobic and fast-paced, while hatha and yin classes will allow you to slow down and focus on stretching.

Jump rope

Jumping rope is a great way to get in a cardiovascular workout in a short time. If your day is full or you do not have time to get out of the house, ten to fifteen minutes of jumping rope will get your blood pumping.


Building muscle helps burn fat and balance out cardio activity. Strength training is important to a healthy body; it will ensure you can maintain muscular structure and proper bone density. Strength training also burns calories and gives you the feeling of being tired, which helps you fall asleep at night.


Meditation can be as simple as focusing on your breath for five minutes. Mindfulness meditation has been shown to reduce stress and insomnia while improving sleep. If you are new to relaxing your mind, there are great meditation apps that will guide you in short, effective sessions.

The best time to exercise

The best time to exercise is any time you can commit to! Find time in your daily schedule for your workout and try to keep it consistent. Working out in the morning can help you wake up, stay on track with regular workouts, and maintain a consistent sleep-wake cycle. Afternoon or evening workouts are also beneficial. Some sleep experts think that a reduction in your body temperature post-workout can help you fall asleep more easily. And if you are a night owl, there’s nothing wrong with an evening exercise routine.

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