A third of adults sleep little and poorly and suffer from chronic insomnia*. Often it is fear and stress that prevent you from sleeping peacefully and for a long time.
This happens when the body releases a flood of hormones in response to the stress built up throughout the day.
In such cases, breathing becomes shallower and more superficial, heart rate and blood pressure increase, and digestion slows, which can have a negative impact on falling asleep.
Learning to Breathe Correctly: A Panacea for Sleep
Good breathing is the starting point for promoting sleep and relaxation.
It forms the basis for all sleep exercises and is crucial for practices such as yoga that target overall well-being.
You can start with ten deep breaths, preferably using diaphragmatic breathing.
In this way, we also begin to deactivate our body's natural stress response.
Relaxation exercises? They work best as part of sleep hygiene
Gli esercizi presi singolarmente possono avere un'efficaciaciacia limata; They are associated with one of the sons who have the opportunity to receive specific benefits. For example:
Always go to bed at the same time;
Respect circadian rhythms;
Do not consume excessive caffeine, alcohol or tobacco;
Don't eat heavy meals before bed;
Avoid using screens before bed;
Engage in adequate physical activity during the day.
Exercises and sleep hygiene work when practiced regularly and consistently.
Relaxation techniques for better sleep
The relaxation techniques that can help us sleep are varied and it is up to us to find out which ones best suit our needs.
Understanding this takes practice. There is no point in trying once or twice and then giving up. No result will be achieved this way.
Research has confirmed that these relaxation exercises can help you fall asleep and achieve a general sense of well-being, which is the precursor to good sleep.
1. Breathing with the diaphragm
Abdominal or diaphragmatic breathing involves the muscles directly beneath the lungs.
It is a technique that helps to relax and reduce stress, while increasing the capacity and efficiency of breathing. Thats how it works:
While lying on your back, place one hand on the top of your chest and the other under your ribcage.
This way you can feel the movement of the abdomen rising to the rhythm of the breath.
Inhale through your nose and press your stomach against your hand, keeping your chest and hand still at the top.
By tensing your abdominal muscles, breathe out through slightly closed lips and repeat the process several times.
Once you understand the mechanism, get used to breathing with your diaphragm. It's important to try this to promote relaxation before lying down.
2. The 4-7-8 breathing technique
The 4-7-8 breathing technique is a more advanced, yet simple breathing technique based on controlling the speed of breathing.
It helps relax and modulate breathing and should be practiced a few minutes before bed.
The technique is to inhale through the nose for 4 seconds, place the tongue against the roof of the mouth just behind the upper incisors, hold the breath for 7 seconds, and then exhale through the mouth for 8 seconds. Breathing should be gentle and in a flowing cycle.
3. Progressive muscle relaxation
Relaxing muscles is considered conducive to good sleep and is an excellent technique for managing anxiety.
It consists of methodically tensing and relaxing 16 different muscle groups.
The muscle groups affected are:
Hands;
wrists and forearms;
Biceps;
Shoulders;
Forehead;
Around the eyes and nose;
cheeks and jaw;
Around the mouth;
Behind the neck;
In front of the neck;
Breast;
Back;
Belly;
hips and buttocks;
Thighs and lower legs.
One should mentally concentrate on each one in turn.
It works by lying on the bed or a comfortable mat and tensing and relaxing the muscle for 5-10 seconds, moving on to the next one after about 10-20 seconds.
Specifically, you should inhale and tense the muscle, exhale and relax until all 16 muscle groups are covered.
This relaxation technique can be supported at the end of the exercise by imagining each part of the body, focusing on it with words and the heat generated by the movement.
For example, by scanning each body part by muscle group and mentally repeating: "My hands are heavy and relaxed," "My wrists are relaxed," and so on.
Before starting, it is important to concentrate on breathing for a few minutes and prepare yourself for a state of relaxation on a psychophysical level, banishing all the thoughts of the day.
4. Self-hypnosis
Easier than you might think, self-hypnosis involves gradual muscle relaxation along with an initial autosuggestion, such as "relax" or "let go."
Sentences such as “I am completely relaxed” can also be suitable and can be included; There are similar tutorials on the Internet that can be heard during muscle relaxation training.
Once it is decided which words will be our "mantra", one should get into a comfortable position; lying down in your own bed would be ideal.
After the muscles in the body are relaxed, one should repeat or listen to the selected phrase.
Additionally, it can be helpful to evoke relaxing smells, images and sensations, such as the scent of lavender (which actually promotes sleep) in the middle of a field of flowers and under a pleasantly soothing warm sun.
Music for sleeping
Some studies have shown that music can help you fall asleep and relax, especially if it's monotonous: nature sounds like ocean waves, birdsong, the sounds of rain, and more.
Sounds designed for meditation, based on the monotony of delta waves, help calm down and sleep deeply.
Classical music (Debussy, Chopin, Bach, Yiruma) can also help you fall asleep.
Moderate intensity exercises for better sleep
The relationship between sleep quality and regular physical activity has been examined in various studies.
The result is that consistent activity spread over time, preferably of moderate intensity, can help you sleep better.
5. Aerobics
Aerobic activity is measured by intensity. When moderate, it can contribute to sweating and increase heart rate (Centers for Disease Control and Prevention - CDC.org).
Moderate-intensity aerobic exercises include aqua aerobics, brisk walking, and semi-hill cycling.
They differ from vigorous exercise (running, swimming, basketball, etc.) because the heart rate is more moderate and less time is required to catch your breath.
Some studies have shown that regular, long-term aerobic exercise improves sleep quality and reduces daytime sleepiness.
Additionally, moderate aerobic exercise could reduce the severity of sleep-disordered breathing disorders such as obstructive sleep apnea.
For better sleep, experts recommend gentle physical activity before bed and advise against more intense exercise because it increases your heart rate and makes it harder to fall asleep.
6. Mix of aerobic and resistance exercises
To release endorphins and promote relaxation before sleep, a combination of aerobic and resistance exercise is often recommended, improving the body's overall physiological health.
For example, weight lifting can be done in combination with resistance band exercises, push-ups, or abdominal training.
The secret is repetition and consistency, ideally a 12-12 schedule, perhaps starting with fewer reps and gradually increasing as you get fitter.
This is a type of exercise that can not only help you sleep better, but can also reduce the risk of anxiety and depression.
However, more studies are needed to confirm the benefits of resistance exercise on sleep quality.
7. Yoga
Lo yoga is often recommended as useful for promoting sleep, as it is a combination of breathing exercises and meditation that relaxes joints that are exposed to stress during the day.
Studies have shown that yoga relieves stress and fatigue, helps you lose weight, and reduces back and neck pain.
In particular, studies have found an improvement in sleep in the elderly, in women with insomnia and in people with type 2 diabetes.
Exercises for better sleep: when and how long should they be done?
The exercises to promote sleep and for better sleep are always individual in their results. Experts therefore recommend doing exercises during the day, especially the early evening hours, which would help you fall asleep.
The effectiveness also depends on the routine, but without excessive effort: in fact, 30 minutes a day is enough to relieve anxiety and sleep better.
Studies suggest trying a routine for at least 6 months to see positive effects on mood, sleep quality, and overall well-being.