Many people turn to intense workouts to improve sleep quality. However, doing high-intensity training too close to bedtime can have the opposite effect.
According to research published in Nature Communications in 2025, vigorous exercise within four hours of going to sleep can raise your heart rate and body temperature, making it harder to relax.
To prepare your body for rest, you need activities that slow your breathing and lower your temperature naturally.
The Sleep Foundation (1) recommends gentle forms of movement like yoga or stretching to help the body transition into sleep mode.
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These low-impact exercises support the parasympathetic nervous system, which helps you unwind.
Three dimple poses
You don’t need to be an expert to enjoy the benefits of bedtime yoga.
Start with a wide-legged forward fold. Sit comfortably on the floor with your legs apart and knees slightly bent. Lean forward slowly, resting your head on a pillow or cushion.
Breathe deeply through your nose and stay in this position for a few minutes. The mild stretch helps relax your back, hips, and legs.
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Next, try a seated twist to release tension in your spine. Sit upright with one leg crossed over the other and twist your torso gently toward the raised knee.
Keep your movements smooth and your breath steady. Repeat on the other side to balance the stretch.
Finally, rest in Legs Up the Wall pose. Lie on your back with your legs extended upward, supported by a wall.
This gentle inversion allows blood to flow back toward your heart, relieving pressure in your legs and calming your nervous system.
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Stay here for several minutes while breathing slowly and evenly.
Building a calming routine
Creating a simple bedtime movement ritual can signal your body that it’s time to rest.
Soft lighting, quiet surroundings, and slow breathing all enhance the effect.
According to the Sleep Foundation (2), establishing a consistent bedtime routine helps signal to your brain that it’s time to wind down.
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Engaging in relaxing activities during the last 30 to 60 minutes before sleep, such as turning off screens, meditating, reading, or preparing your bedroom environment, can make it easier to fall asleep and improve overall sleep quality.
This article is based on information from Health Digest, Nature Communications, The Sleep Foundation 1, and The Sleep Foundation 2.
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