Sleep is an important part of life. A good rest is essential to feeling wakeful and alert throughout the day, and studies have shown that having a regular sleep schedule is associated with improved mood and mental function. However, as we age, we may find it more challenging to fall asleep. This is normal and happens to everyone. Our sleep schedule is constantly changing, and we need to adjust our routine to accommodate these changes. One popular way of improving your ability to fall asleep (and stay asleep) is through the incorporation of exercises into your daily routine. In this article, we cover some of these exercises so that you can improve your loved ones’ quality of sleep.
Morning exercises like a walk or jog may not only be a great way to start off the day and shake off any drowsiness but also is a helpful way of improving your ability to fall asleep at night. Alternatively, if you have no issues falling asleep but instead keep waking up throughout the night, it may be more useful to time your exercises in the evening instead to tire out the body a little more.
Stretching can be a great way to release any tight muscles before falling asleep and after waking up. There are many kinds of stretching exercises, so feel free to do whatever feels comfortable and relaxing to you. For an additional challenge, you can combine your stretching exercise with the breathing exercises we recommend below.
Before heading to bed, you can try out some breathing exercises to relax and calm your mind. Whilst we may not conventionally consider breathing to be a form of exercise, studies have shown that controlled breathing is associated with eliminating mental distractions and improved focus. There are several different techniques you can consider. These include:
- Box Breathing
Box breathing center around the number 4. Simply inhale deeply for 4 seconds, hold your breath for another 4 seconds, then exhale for 4 seconds.
- The 4-7-8 Technique
The 4-7-8 technique is a little more complex, but it follows a similar principle. Inhale for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds. Some individuals find it helpful to emulate a “whooshing” sound whilst exhaling to properly push all the air out of their lungs.
Healthy Living at Hidden Meadows On The Ridge
At Hidden Meadows On The Ridge By Discovery Senior Living, we prioritize the health and wellness of our residents. Our exclusive senior living programs likewise are centered around improving the health and comfort of our residents so that they have the energy to focus on the important things in life. Our Dimensions Health and Fitness program is designed to allow our residents to enjoy and take advantage of top-notch amenities like senior-equipped fitness centers and physical classes and activities.
Find out more about Hidden Meadows On The Ridge, and why we’re amongst the best places nationally for personal or memory care. Contact us here to find out more!