Deep Sleep: A Pathway to Restful Nights

Adding exercise to your nighttime routine can be a breakthrough in getting peaceful sleep. Quality slumber is important for our health and well-being, restoring us mentally and physically.

SilverSneakers® can help you explore the benefits of exercise for deep sleep with the following tips for better sleep. Get ready to wake up feeling revitalized and ready to seize the day!

Exercises for Gentle Sleep

Adding four simple exercises to your bedtime routine can work wonders for getting a restful night’s sleep:

• Gentle stretches to release tension and promote relaxation: Begin your nighttime routine with simple stretches to loosen your muscles and release any tension. Gentle neck rolls, shoulder shrugs and side stretches can help relax your body and prepare it for peaceful sleep.

• Breathing exercises to calm your mind and body: Deep breathing exercises are a powerful tool for calming your mind and promoting relaxation. Try the 4-7-8 breathing technique. Inhale for a count of 4, hold your breath for a count of 7 and exhale for a count of 8. Repeat this cycle 2-3 times, focusing on your breath. This helps create a sense of calmness.
• Restorative poses for a soothing bedtime routine: Restorative yoga and Tai Chi poses are specifically designed to relax your body and mind. Poses like Legs-Up-The-Wall, Child’s Pose and Corpse Pose can help release tension, reduce anxiety and promote a sense of calmness.

• Practice mindfulness and meditation: This is an effective way to quiet the mind and reduce anxiety, promoting a sense of calm and relaxation. Follow along with a guided meditation and release any physical or mental stress as you enter a state of deep relaxation.

By incorporating these practices into your bedtime routine, you can create a peaceful mood that promotes deep sleep. Always remember to listen to your body and adjust the poses as needed.

Creating a Peaceful Sleep Environment

Your sleep area can affect how you sleep. You want your surroundings to welcome sleep, not distract from it. Here are tips for creating a peaceful sleep environment:

• Maintain a cool and dark bedroom to promote better sleep. Use blackout curtains or an eye mask to block out any light, if necessary.
• Put down your electronic devices before bed – the blue light can tamper with your sleep cycle. Instead, try reading a book or practicing relaxation techniques.
• Create a calming atmosphere with soothing scents like lavender or chamomile. You can use essential oils or try a scented candle.
• Invest in a comfortable mattress and pillows that support your body and help you relax.

Want more tips to sleep well and live well? Mark your calendar for a double dose of relaxation on World Sleep Day, March 15. Join SilverSneakers LIVE on March 15 for Sleep Well, Live Well at 11:30 a.m. ET and Restorative Retreat: Stretch for Sleep at 3:30 p.m. ET. Click the video for more information.