ISLAMABAD (Kashmir English): There is no need to struggle to fall asleep after a long day.
Light physical activity before bed can help you enjoy a restful, deep sleep.
The right bedtime exercises can calm your mind, relax muscles, and prepare your body for deep, restful sleep without needing any medicine.
Light physical activity before bed helps release tension built up during what would be usually a stressful day.
Unlike hectic workouts, gentle exercises signal your body to slow down, reducing stress and improving sleep patterns naturally.
Sleep-ready state
Sit or lie comfortably and take slow, deep breaths. Inhale through your nose, hold for a few seconds, and exhale slowly.
This exercise reduces anxiety and helps your body shift into a calm, sleep-ready state.
Neck and shoulder rolls
Gently roll your shoulders forward and backward while slowly rotating your neck.
This simple movement helps relieve stiffness caused by long hours of sitting or screen use.
Child’s pose
This yoga pose stretches your back, hips, and thighs while promoting relaxation.
Kneel down, stretch your arms forward, and lower your chest toward the ground. Hold for 30–60 seconds while breathing deeply.
Legs-up-the-wall pose
Lie on your back and place your legs up against a wall. Keep your arms relaxed by your sides.
This position improves blood circulation and helps reduce fatigue in the legs.
Seated forward bend
Sit with your legs extended and gently reach toward your toes.
This stretch relaxes the spine and hamstrings while calming the nervous system, making it easier to fall asleep.
