Rest Better With Light Exercises
Stretching and meditative movement like yoga before bed can improve the quality of your sleep and the amount you sleep. Here is a short and calming routine of 11 stretches and exercises.
Exercise can reduce the amount of time it takes to fall asleep and the amount of time spent awake at night, numerous studies have shown. It also increases sleep time and quality. While experts suggest avoiding vigorous exercise within an hour of bedtime (it raises heart rate, body temperature and adrenaline), stretching and meditative movement like yoga has been found to improve sleep quality. These types of exercises elicit the relaxation response, in which the body experiences a flood of calming hormones and physiological reactions that quiets the nervous system.