Top 10 Exercises for Better Quality Sleep at Night

Previously, I told you in one of my articles that proper exercise can enhance your sleep largely. So, today I’m going to tell you “Top 10 Exercises for Better Quality Sleep at Night”. For better results, you should read our previous article on “Top 10 Natural Home Remedies for Sound Sleep at Night” as it’ll help you to clear your perspective.

Before, I start this article, I want to tell you one thing; and that is, you’ve to be consistent. Without consistency you can’t get great results. At least, give your body 20 minutes a day and it’ll give back you 10X benefits. Basically, exercise is not about pumping your body at the gym for two hours. Rather, go for cardios or do push-ups and your work will be done. So, perform this exercises at morning or at least 3 hours before going to bed for best results.

 

Things you need for Top 10 exercises for better quality sleep

  • 1 yoga mat
  • A pair of dumbbell
  • Skipping rope
  • Chin Up bar
  • Tracksuit pants
  • Water bottle
  • Self Believe

 

Cardio Exercises

Firstly, collect the above items. Therefore, we’re going to move forward in this topic. In the previous article I’ve already told you that cardiovascular exercises pump our heart, also increases blood circulation in our body. As a result, our body becomes calm and composed. Many people don’t like cardio because they get exhausted. I know many people who performed 1 hour of intense cardio exercises at Day-1 and never went for jogging since then. So, basically you’ve to be consistent while choosing you exercises wisely. Here, I design a simple but effective cardio exercise list which you can perform at your room as well.

 

  • Jog in Place

Top 10 exercises for better quality sleep
Jog in Place

Jogging in a place is the simplest form of cardio exercise, which can be performed with ease. Most importantly you don’t have to go outside of your room-also it doesn’t bother about weather of the outside. Hence, jogging in place tops my list “Top 10 exercises for better quality sleep”. 

Step 1

Firstly start hopping at a place just like jogging in the field.

Step 2

Then try to increase pace as long as your heart starts beating fast

Step 3

Perform this exercise till your body starts sweating and your heart pumps really fast. You can try a heart rate monitor to track your heartbeats.

Step 4

Do this for 3-5 minutes. Then, go for the next one in the list.

 

  • Jumping Jacks

Top 10 exercises for better quality sleep
Jumping Jacks

This exercise is my most favorite one. It is fun to do but gives great results. That’s why it is at the 2nd position of my Top 10 exercises for better quality sleep list. You can try this one and also try different variations using this exercise. Do it for 3 times of 3 minutes each. However, if it is difficult to do it for 3 minutes, you can reduce the amount of time according to your comfort zone. But, make sure that your heart is pumping hard. Follow this steps to do a successful session of Jumping Jacks.

Step 1

Stand in relaxed position by holding your hand by your sides.

Step 2

In one motion jump your feet out to the side and raise your arms above your head.

Step 3

Now jump back to the starting position immediately just like the illustration above.

Step 4

Do this for 3 times of 3 minutes each or according to your comfort zone. Remember, exercise is no punishment. Enjoy.

 

  • Walking Lunges

Top 10 exercises for better quality sleep
Walking Lunges

I keep this exercise called Walking Lunges at the 3rd position of my list “Top 10 exercises for better quality sleep” because of many reasons. This exercise is easy to do and also, you can perform this exercise anywhere at any time without any equipment. Also, you can use dumbbells as well for best of results. It’ll help you to relax your body and make it more compatible for sleep. Follow these steps below-

Step 1

Stand up straight first. Then take a step forward (Right Leg). Now, low your hip to touch your Left Knee with the ground. Make sure that the angle between your 1st and 2nd legs is 90 degree.

Step 2

Now, give your body weight on to the ground. It completes one rep. Get back to your standing position. Take a step forward using your left leg and continue the process.

Step 3

Do 3 sets of 20 reps each. Add dumbbells for better results.

 

  • Squat Jumps

Top 10 exercises for better quality sleep at home
Squat Jump

It is one of the most intense but effective exercises in my list Top 10 exercises for better quality sleep. It’ll help you to loose weight, make your body relaxed and also to improve blood circulation. You can perform this exercise in your room as well. It is a modification of our daily life squat to get most out of it. Follow this simple steps to do squat jump-

Step 1

Do a simple squat by lowering your hip. Put your hands behind the head.

Step 2

Gather energy and suddenly jump in the air.

Step 3

Get back into the previous squat position again.

Step 4

Do this for 3 Sets of 20 reps each.

 

  • Skipping

Top 10 exercises for better quality sleep at home
Skipping

Skipping is one of the best cardio exercises for combating insomnia. However, at first it’s too hard to perform. That’s why it’s my last cardio recommendation in my list of Top 10 exercises for better quality sleep. Do this exercise for 3-5 minutes for better results.

 

Strength Exercises

Immediately after doing cardio exercises, your body becomes more relaxed. So, now performing strength exercises will give you an extra push. You don’t have to go to gym because I make this list in a way, so that anyone can perform these exercises at home. However, don’t overdo these exercises. Otherwise, it’ll damage your tissues.

 

  • Push-Up

Top 10 exercises for better quality sleep at home
Push-ups

Push-up is the most important exercise in my list of Top 10 exercises for better quality sleep. I personally use this exercise to combat sleeping deprivation. Whenever, I feel that, I’ve to sleep on a particular time but there’s no sign of sleep at that time; I perform push-ups to make my body tired. After some time my body get tired automatically. You can also try this method for better sleep.

Step 1

Assume a face-down prone position on the floor. Keep your feet together. Your weight should be on your chest.

Step 2

Try to raise yourself up using your arms.

Step 3

Get back to the previous position by lowering your chest.

Step 4

Do this for 3 times of 20 reps each.

  • Pull-Up

Top 10 exercises for better quality sleep at home
Pull-up

It is not only a great full body work out plan but also it combats sleeping deprivation problems as well. All you’ve to do is finding a place for performing pull-ups. After finding the place, your half work will be done and now you can do pull-ups as much as you can. It strengths the core muscles of our body, it also circulates blood all over the upper body.

Step 1

Sit under the bar and grip it with your palms facing out.

Step 2

Straighten up and lift about 50 percent of your body weight, keeping your feet on the ground and your knees slightly bent. Keep lifting until your chin is over the bar.

Step 3

Slowly lower yourself back to starting position.

Step 4

Do this exercise for as much as you can.

  • Bicep Curl

Top 10 exercises for better quality sleep at home
Bicep-Curl

Bicep curl is not a very effective exercise for Sleep but you can try these. The idea is to make your body more healthy rather than only combat sleeping problems. So that a healthy lifestyle can help you to combat your sleeping problems. That’s why is an essential part of my list Top 10 exercises for better quality sleep.

Step 1

Stand up straight with a dumbbell in each hand at arm’s length.

Step 2

Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

Step 3

Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.

Step 4

Do this for 3 times of 20 reps each.

 

  • Lateral Raises

Top 10 exercises for better quality sleep at home
Lateral-Raises

Lateral raises is one of the easiest strength workout of my list Top 10 exercises for better quality sleep for perceiving a great health. It is quite fun to do. All you need is a pair of dumbbells and you can perform this exercise at your home.

Step 1

Stand or sit with dumbbell in each hand at your side.

Step 2

Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent.

Step 3

Then lower them back down, again in measured fashion – you’ll find it all the harder if you avoid speeding up.

Step 4

Do this for 3 times of 10 reps each.

 

  • Bench Press

Top 10 exercises for better quality sleep at home
Bench-press

Bench press is an extra ordinary exercise for chest. However, here we use bench press as it pumps up the blood and circulates it all over the upper body. You can perform this exercise at your home after purchasing a pair of dumbbell.

Step 1

Lie on your back. Put your both arms in air over your chest grabbing the dumbbells.

Step 2

Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Do this while breathing in.

Step 3

Now, go back to your previous posture slowing while breathing out.

Step 4

Do this for 3 times of 10-20 reps each.

 

In conclusion I can guaranty you that if you perform this “Top 10 Exercises for Better Quality Sleep at Night” program just for 3 months, your sleep schedule will be back in track. I hope it’ll help you solve your problems also make your life better. Your feedback is valuable for us. Write your perspectives and queries at the comment section.

Read our previous article on “Top 10 Natural Home Remedies for Sound Sleep at Night“.

 

Author Profile

Sourav Dey
I'm a mass communication graduate from the City of Joy!!! yes, Kolkata, India. I'm one of the owners of weekyhow.com. Love to explore new things. Love to read books on different subjects. It'll be my privilege to share those knowledge with you.
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