A tough workout has its benefits, but timing matters.
Research published in Nature Communications in 2025 found that high-intensity training too close to bedtime can make it harder to fall asleep.
Instead, experts suggest lighter, slower exercises in the evening to help the body cool down and the nervous system settle.
The Sleep Foundation notes that gentle stretching or yoga can lower your heart rate and body temperature, both essential for deep sleep.
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You don’t need fancy gear or a long routine; even five to ten minutes of mindful movement can make a difference.
Simple poses to release tension
Start with a seated forward fold. Sit with your legs apart, lean forward slightly, and rest your hands or forehead on a pillow. Focus on slow, steady breathing.
Next, ease into a gentle twist. Sit tall, cross one leg over the other, and turn toward your raised knee. Keep your shoulders relaxed and your breath smooth.
This releases tightness through the back and hips, areas that often hold tension from long days at a desk.
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Finish with a light chest opener, such as sphinx pose.
Lie on your stomach and rest on your forearms, lifting your chest slightly. Keep your neck long and shoulders down. The goal is to stretch, not strain.
A restful finish
To complete your routine, try “legs up the wall.”
Lie on your back and rest your legs vertically against a wall. This simple position helps circulation, eases swelling, and gently calms the body.
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Stay for several minutes, breathing deeply. As your muscles soften and your thoughts slow, your body naturally shifts toward rest, the perfect transition to a peaceful night’s sleep.
Sources: Health Digest, Nature Communications, and The Sleep Foundation.
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