Insomnia and difficulty falling asleep are common problems among modern people. Many people mistakenly believe that exercise will definitely help with sleep, but they don’t know that choosing the wrong time and intensity can worsen insomnia. With the right methods, simple exercises can become your sleep aid.
1. 1-2 Hours Before Bed: Relaxing Exercises for Optimal Sleep Support
The core goal before bed is to calm the mind. Exercises should be low-intensity and highly relaxing to help soothe both the body and mind.
2. 5:00 PM – 8:00 PM: Moderate Exercise to Improve Overall Sleep Quality
This period is the best window for sleep-aiding exercises. It can appropriately consume the energy accumulated during the day without affecting sleep at night. You can choose moderate aerobic exercises such as brisk walking for 30-40 minutes, gentle jogging (just sweating slightly) or cycling, or light strength training such as squats and resistance bands, 2-3 times a week, to help with deep sleep.
3. Exercises to Avoid Before Bed
High-intensity interval training (HIIT), intense running and jumping, heavy weight strength training, and confrontational sports such as ball games and combat sports will excite the nerves, making it harder to fall asleep, so they should be avoided.
4. Practical Sleep-Aiding Plan
Take a 30-minute brisk walk in the evening, followed by 5 minutes of full-body stretching and 5 minutes of diaphragmatic breathing before bed. Persist for 3-5 days, and you will significantly improve your falling asleep speed and sleep depth.
