How to improve the quality of exercise and sleep? 

We are talking about a set of exercises that must be repeated after sleep and before sleep.

Exercise at least 3 hours before bed.

How sleep and exercise are related and what exercises can be done before and after sleep. The answers are in the material. Exercise is good for your health for a person of any age. For note, using an online age calculator, you can easily find out the age of a person you want.

How does exercise affect sleep?

After a hard late workout, oddly enough, insomnia can occur. How to deal with it?

Ways to Prevent Insomnia After Exercise

• Exercise at least 3 hours before bed.
• Water is important before, during, and after your workout, drink it.
• Drink coffee before training.
• Take a hot bath after exercise to prepare your body for sleep.
• Ventilate the room before bed.

Why is it difficult to tune in to sleep after exercise?

• It is difficult for your body to lower your temperature when you are dehydrated after exercise. In addition, dehydration increases your heart rate. The result is no sleep.
• During exercise, the body produces “stress hormones” – cortisol and norepinephrine. 
• Cortisol interferes with the production of melatonin, the sleep hormone.

Effective exercise: workout before bed

What does a workout before bedtime look like – first of all, it is aimed at relaxing the whole body. We’ve put together a simple exercise routine to get you sleepy after your workout.

“Sleeping Swan”

• Take a small pillow, sit on the floor, and place the pillow in front of you.
• Place your hands on a pillow, bend one leg and stretch it forward, under your ribcage, and take the other leg back.
• Stretch your body forward and lie on the floor. Hold yourself in this position for a few seconds, and then switch legs.

“Child”

• Lie on your back and look at the ceiling, bend your knees and pull them up to your chest.
• Grasp your feet with your hands and hold for 10 counts.

“Bridge”

• Lie on your back and lookup. Bend your legs at the knees, and set your heels as close as possible to the buttocks on both sides.
• Tear off the pelvis and lift it up as far as you can. Place your arms along your torso.
• Hold the position for 10 counts and then return to the starting position.

Slopes

• Take a cushion and put it on the floor. Sit on it and cross your legs, repeating the lotus position.
• Then bend over to the right, raising your left hand above your head.
• During the bend, you can not take your buttocks off the floor. Do 20 bends and then repeat on the other side.
• Sleep promotes muscle recovery as the body rests completely during deep sleep.

A set of exercises after a deep sleep   

During sleep, we go through various stages – each of them plays an important role in the recovery and growth of muscles.

During periods of intense training, microscopic cracks appear on the muscles. Only rest will help to restore their former appearance and shape. It is sleep that promotes muscle recovery since during deep sleep the body is completely resting.

Also, during hard training, sleep speeds up protein synthesis, which activates the growth of muscle mass.

What exercises to do after sleep?  

• Stretching

Before a set of exercises after sleep, do a gentle toning stretch of the muscles. Do basic yoga poses to stretch your back, neck, and knee joints. Stretching will prepare your body for more challenging exercises.  

• Jumping

Jumping improves cardiovascular health and energizes you for the day. Jump for 3 sets of 10 reps. This exercise is a great warm-up for further training.

• Squats

Do you want to pump up your buttocks and hips? Then do squats without weights. Stretch your arms forward, put your feet shoulder-width apart, and gradually lower yourself down, as if trying to sit on a chair. Hold for a couple of seconds and then get up. Repeat 2 sets of 10 squats.  

• Lunges

Another great post-sleep workout exercise. Stand straight with your feet hip-width apart and then step forward with one foot. Hold for 3-5 seconds, and then return your leg to its original position and repeat this with another leg.

• Best exercise after a nap

After a nap of sleep, be sure to gently invigorate.

• Quick steps

Stand up straight with your feet shoulder-width isolated.

Bend your legs slightly at the knees and start quickly raising one leg, and then lowering it. 

• Plank

Stand on your forearms and toes. The body must be completely flat and in a straight line.

Hold the position for 30 seconds without lowering the pelvis and hips down.

• “Boat”

Lie on your stomach and stretch your arms straight out in front of you.

Raise your body and legs up to simulate a boat. Hold briefly and lower yourself down.

• Jumping

Stand with your back straight and place your feet together and place your arms at your sides.

Start jumping out, throwing your legs and arms out to the sides. Repeat the exercise 20 times.