What Exercises Will Help Me Wind Down in the Evening?

After a long day, the last thing you probably want to do is exercise. But if this is the only time of the day that you have available to work out, you might have no other choice.

Research suggests that exercising right before bed can negatively impact sleep quality. However, experts say that performing exercise in the evening is okay as long as it is at least one hour before you go to bed.

Ideally, you should avoid vigorous exercise in the evenings if you want to protect your sleep. However, that doesn’t mean you can’t still move your body. There are still plenty of great forms of exercise that you can do to help you wind down before bed.

Here are some great exercises that you can complete in the evenings to help to relax and wind down, ready for a great night’s sleep.

Leisurely Walking

A light, leisurely walk is the perfect option when you want to move your body without doing anything too intense.

You can walk outside or on a treadmill in the gym. However, if possible, always choose a walk out in nature where you can breathe in the fresh air and expose your skin to natural light. This will help you regulate your sleep-wake cycle and improve your sleep quality.  If going out in the dark, remember to wear reflective clothing and buddy up with a walking partner.

Yoga Poses

Yoga is one of the best ways to calm your mind. It can reduce racing thoughts and allow you to become more present. This can directly influence your ability to get to sleep quickly and easily.

Yoga also improves your body physically. It can enhance your movement patterns and breathing abilities, increase flexibility, and improve your cardiovascular health. Some popular yoga poses include:

• Mountain pose
• Tree pose
• Triangle
• Warrior I and II
• Downward dog
• Child’s pose
• Cat-cow pose
• Bridge pose

If you aren’t sure how to perform some of these poses, find a guided yoga video online so you can follow an instructor. Put some relaxing music on as you run through the poses to maximize relaxation.

Gentle Stretching

Stretching can help to relax your muscles and relieve tension in your body, which can help you to get to sleep more easily. Perform a selection of dynamic and static stretches to wind down and prepare your body for sleep.

Some great stretches include:

• Neck rolls
• Arm circles
• Bear hug
• Child’s pose
• Sitting hamstring stretch
• Standing calf stretch