7 Quick Exercises To Do At Home For Better Sleep

7 Quick Exercises To Do At Home For Better Sleep

(This blog was first published on Mar 6, 2022, and last updated on Oct 26, 2022)

Planning to shift your daytime workout?

Trying to look into ways for nighttime workouts instead? Don’t worry, as long you don’t do it right before your bedtime, it won’t affect your zzzzz.

The types of workouts before your bedtime has to be low-impact that doesn’t drive up your adrenaline too much and with some calming movements to get you de-stress.

What are the 7 quick exercises to do at home for better sleep and possibly weight loss?

Keep on reading.

Is Nighttime Workout Effective For Better Sleep And Weight Loss?

Studies have shown nighttime workout still has their perks like morning or afternoon workout.

This time period is considered the most suitable and convenient time for most busy professionals to break their sweat. Even though we may agree to the fact morning sweat is best for weight loss but if you are not used to getting up early to work out, then, no point in doing it.

Research(1) has also pointed nighttime workout do not disrupt your sleep and even help to lower the hunger-stimulator hormone Ghrelin production, which in turn help in weight loss management.

Importantly, another report from the Journal of Physiology suggested as long you do NOT jump into your bed right after a night workout and showering, your sleeping pattern will not get disrupted.

What Will Happen If You Can’t Sleep After A Night Workout?

Your body muscles need to recover properly when you are sleeping.

If you can’t sleep after a workout, most likely you are going to feel tired, and low in energy levels, and your mind is not going to function well the next morning. Along the way, this will also gradually affect your muscles’ recovery process.

When you are planning to do a night workout, make sure your session is at least 90 minutes between your usual sleeping time because the effect of the continuous flow of energy is still going on after your workout. This way will help to regulate your sleeping habits effectively and to release stress too.

Just imagine if you are going to do a high-intensity workout such as HIIT during nighttime, most likely you will have difficulty falling asleep.

Now, let’s check out my best 7 quick exercises to do at home for better sleep and help in weight loss.

1. Yoga Child’s Pose (Balasana)

What is a yoga child’s pose good for?

Basically, this pose is targeting your hips, thighs, spine, and ankles by stretching them. It can also be incorporated as a resting pose before and after any yoga advanced poses.

Child’s pose is a great low-impact yoga practice for beginners to relax and calm their body and mind which helps in reducing stress, anxiety, and fatigue. Not only that, it helps to improve blood circulation to the head, enhancing your digestion system and releasing tension in the lower back, hamstrings, chest, and shoulders.

Yoga child’s pose will indirectly massage your internal organs, allowing you to breathe deeply, restoring your energy levels, and cleansing oxygen circulating inside your body. All these will impact your overall good night’s sleep.

Check out this video of Child’s Pose Yoga with Adriene.

2. Active Isolated Stretching (AIS)

AIS is utilizing the stretch or myotatic reflex method where the targeted muscle is stretched for two seconds, relax and then repeat again for 6 – 10 repetitions for 2 – 3 sets.

Unlike other traditional stretching exercises that require the muscles to stretch longer time, the myotatic reflex technique causes your muscles to automatically recoil when they are stretched for a longer time to prevent a tear or damaged tissues.

AIS experience allows your body to recover and repair itself to improve elasticity and blood circulation and, reduce muscle pain, after an intense workout or busy workday.

Again, the process to be remembered when starting the AIS exercise is to hold each rep for just two seconds, repeat the same step again, then exhale as you stretch and inhale as you release the stretch. This way, you won’t get more lactic acid build-up which can cause necessary soreness or injury to your targeted muscles.

Check out this video from the creator of AIS – Aaron Mattes.

3. Plank Poses

Plank is considered a bodyweight exercise and a very popular pose for many yoga classes.

It is great for your core, back, quads, and chest exercises and many trainers suggested doing forearm plank and downward dog plank which are low-impact night workouts before sleep.

Try each plank method for 10 – 15 reps, for 3 sets each. Check out this amazing video tutorial from BowFlex.

Remember, doing plank exercises regularly at night time, helps to improve posture and flexibility, reduces back pain problems, concentration, mood, and coordination improved, and raises metabolic rates.

Planks are the best core exercises ever!


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4. Glute Bridges

You can literally be working out glute bridges without even leaving your bed.

This simple home exercise involves lying your back on the ground and raising your hips upwards.

It helps to strengthen the glutes and your core stability, and if performed correctly, may help to improve problems associated with lower back pain.

Glute bridges also strengthen your hamstrings by holding longer times with the pose.

Try to perform three sets each time with 15 reps before sleep.

Do check out this video tutorial from Charlee Atkins.

5. Pilates Roll-up

If you are into Pilates exercise, why not try Pilates roll-up which is a classic Pilates mat exercise?

This Pilates practice is effective to enhance your body flexibility by mobilizing the spine and improve the hip flexor when you roll up. Rolling up continuously at a slow pace and controlled motion for 5 – 6 repetitions will enable your abdominal muscles to experience a greater range of motion.

Check out this Youtube video on how to do Pilate roll-up exercise.

How about a Pilate roll-down exercise?

This Pilate form is great for improving posture, alleviating stress, and promoting greater alignment. It relaxes your neck, back, and shoulders, and helps in stretching your spine and hamstrings. You can check out this Youtube video on how to do Pilate roll-down exercise.

Don’t forget to speak with your certified Pilates instructor for more guidelines on these exercises.

6. Foam Rolling

A foam roller may be used for many reasons such as relieving sore muscles, improving flexibility, and alleviating inflammation that may occur during the muscle repair process.

It can also help to minimize the appearance of cellulite, preventing muscle tightness and tension, and helping you to burn extra calories too.

You can foam roll every day in the evening as a quick routine light exercise lasting about 10 – 15 minutes and works on almost every part of your body such as the spine, posterior shoulder, hamstrings, and quadriceps.

Try foam rolling exercise in helping you to destress and relax by downregulating the nervous system for better sleep.

Why not check out this awesome video tutorial from Ashley Borden?

7. Massage Gun

How about using a massage gun before heading to bed?

Percussive-based massage gun works similarly to vibration therapy. It may help in the post-workout muscle recovery process by removing the lactic acid buildup from the muscles.

A past study(2) has also concluded vibrating therapy may help in preventing Delayed Onset Muscle Soreness (DOMS).

Using a massage gun may help temporary relief of tension, muscle, and tissue relaxation, increase flexibility, prevent DOMS, increasing blood flow and circulation. Regular trainers or athletes, especially those experiencing the DOMS may gain more benefits from using a massage gun.

Regular massage therapy with a massage gun can help to alleviate stress and anxiety which causes difficulty to fall asleep. The National Institute of Mental Health (NIMH) recommended muscle relaxation exercises to fight stress and anxiety.

Do you know that using a massage gun correctly targeting the sore area allows the lymph to move freely, and increases the metabolism rates so the muscles can burn more calories for weight loss?

A massage gun if used correctly before bedtime may help your body to relax and calm down. Try this device every night for 2 – 3 minutes targeting muscle groups such as arms, legs, and glutes.

Need more guidance here? Let’s get Dr.Jo to explain more in her video tutorial.

Don’t forget to consult with your healthcare expert before attempting to use it for the first time, especially if you are having any chronic health conditions.

My Final Thoughts: 7 Quick Exercises To Do At Home For Better Sleep

Folks, the above is my suggested nighttime workout routine with low-impact forms you can try at home.

Just remember to allow at least 90 minutes between your non-strenuous workout session and bedtime.

You don’t want to get into sudden increased body temperature with those cardio workouts that will surely disrupt your sleeping quality.

Working out at night before sleep can be a wonderful experience to help you build strength without pumping up too much adrenaline. You can be having a distressed and relaxed way to your sweetest dreams.

I hope this insight is helpful and informative to you. Do leave me a comment below if you have and I will be back within 24 hours.

To your fabulous Home Fitness success!


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