7 Before-You-Sleep Exercises to Optimize Your Slumber

Do you often find yourself tossing and turning at night, unable to drift off into a peaceful slumber? You’re not alone. A good night’s sleep on a comfortable mattress is essential for our health and well-being, yet many of us struggle with sleep issues that leave us feeling tired and sluggish.

While these sleep apnea exercises are not a cure-all, adding some specific exercises to your pre-sleep routine can significantly improve your slumber. This blog will explore 7 before-you-sleep exercises that can help alleviate common sleeping issues, ensuring you wake up refreshed and ready to tackle the day.

The Sleep Struggle

Many people face sleep challenges that disrupt their nightly rest, with upwards of 30% of the population suffering from sleep issues such as sleep apnea and insomnia. Here are some of the most common issues:

• Sleep Apnea: A condition where breathing stops and starts during sleep, often leading to severe fatigue and other health problems.
• Snoring: Often linked to obstructed airways, it can disturb both the snorer and their partner, contributing to interrupted sleep and subsequent exhaustion.
• Insomnia: Difficulty falling or staying asleep on a consistent basis, leading to chronic tiredness and other health issues.
• Restless Leg Syndrome (RLS): An overwhelming urge to move your legs, usually due to uncomfortable sensations.

Try These Exercises To Improve Your Sleep Quality

Exercise and stretching can be beneficial to sleep disorders by reducing stress and tension in the body. The following sleep apnea exercises can be incorporated into your nightly routine to promote better sleep:

Low Lunges to Open Up Your Hips

Performing low lunges stretches your hip flexors, which can become tight from prolonged sitting during the day. By releasing tension in this area, you can alleviate lower back pain, which often disrupts sleep. Plus, it helps improve circulation, making it easier for your body to relax.

1. Start in a standing position, then step one foot forward into a lunge.
2. Lower your hips until both knees are bent at approximately 90 degrees.
3. Hold the position for 20–30 seconds, then switch sides.

Pro-tip: Try not to remain still when you hold positions, sway, or rock back and forth so you don’t remain stagnant.

Bird Dog for Core Stability

The Bird Dog exercise is excellent for core stability and balance. It engages multiple muscle groups, helping to reduce muscle tension and improve overall body alignment. This exercise can be particularly beneficial for those with lower back issues that affect their sleep.

1. Begin on your hands and knees in a tabletop position.
2. Extend one arm forward and the opposite leg backward.
3. Hold for a few seconds, then return to the starting position and switch sides.

Glute Bridges for Lower Back Relief

Glute bridges are an effective way to strengthen your lower back and glutes. By doing this exercise, you can increase blood flow and relieve tension in your lower back, promoting relaxation and reducing the likelihood of waking up in pain during the night.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips towards the ceiling, squeezing your glutes at the top.
3. Hold the position for a few seconds before lowering your hips back down.

Spine Twist to Release Tension

A spine twist can help release tension in the entire back and shoulders. This exercise promotes flexibility and can alleviate any stiffness that might have accumulated during the day, helping you feel more relaxed and ready for bed.

1. Sit on the floor with your legs extended.
2. Cross one leg over the other and twist your torso away from the bent knee.
3. Hold for a few seconds, then switch sides.

Seated Forward Fold for Hamstrings and Calves

The seated forward fold is a gentle way to stretch your back, hamstrings, and calves. This exercise encourages deep breathing, helping you transition your mind from the hustle and bustle of the day to the calm needed for a good night’s sleep.

1. Begin by sitting on the floor with your legs extended.
2. Reach forward and try to touch your toes, keeping your back as straight as possible—don’t sacrifice touching your toes for form, even touching your knees is effective.
3. Hold for 20–30 seconds.

The Science Behind Sleep Apnea Exercises

Why do these sleep apnea exercises help? According to multiple studies, stretching relieves muscle tension, encourages blood flow, and quiets the mind, contributing to improved sleep quality as well as other health benefits.

When your muscles are relaxed, they signal to your brain that it’s time to wind down. Additionally, these exercises can lower cortisol levels, the stress hormone, which often interferes with sleep. By incorporating them into your nightly routine, you can create a more conducive environment for restful slumber.

Enhance Your Sleep with a Tochta Mattress

While these sleep apnea exercises can significantly improve your sleep quality, having the right mattress is equally important. A Tochta mattress offers unparalleled comfort and support, helping you achieve the restful sleep you’ve been longing for. Designed to alleviate pressure points and support proper spinal alignment, a Tochta Mattress can be the perfect complement to your new pre-sleep exercise routine.

If you’re ready to start waking up rested and refreshed, try these exercises tonight and consider upgrading to a Tochta Mattress for the ultimate sleep experience.