7 Evening Workouts to Help You Sleep Better

 

If you have ever found yourself unable at night, staring at the ceiling, and wondering why sleep just won't come, you are not alone. One of the sneaky reasons behind this may be a lack of physical activity during the day or perhaps, you are doing the wrong kind of workout at the wrong time. Did you know that exercising in the evening can help you sleep better? But not all workouts are created equal. Let's look at seven types of evening exercises that will set you up for a restful, deep sleep. And I’ll throw in some scientific findings to back it up, so you know this isn’t just guesswork.

1. Yoga: The Ultimate Wind-Down

Yoga isn’t just about striking poses and looking zen. It is actually a powerful way to calm both the mind and body before bedtime. One of the best yoga styles to try is Hatha yoga, which focuses on slow, mindful movements and breathwork. A study published in the journal International Journal of Yoga found that practicing yoga can improve sleep quality by reducing stress and anxiety, two major sleep disruptors.

If you are new to yoga, check out a simple set of evening poses like the child's pose or legs up the wall to melt away tension. For those who want to dive into a deeper yoga routine, a yoga mat from Amazon can make all the difference in comfort and stability.

Related Article: 7 Yoga Poses to Relax Your Mind and Prepare for Sleep.

2. Tai Chi: Flowing into Sleep

Tai Chi is another gentle, low-impact evening workout that can set the stage for a solid night’s sleep. Known for its slow, flowing movements, Tai Chi promotes relaxation and mindfulness, making it perfect for evening routines.

According to research from Frontiers in Neurology, older adults who practiced Tai Chi experienced improved sleep duration and quality compared to those who didn't exercise. While this study focused on seniors, Tai Chi's benefits extend to all age groups, especially when stress levels are high.

If you are feeling adventurous, pair your Tai Chi practice with some calming lavender essential oil. Just a couple of drops can help set a soothing atmosphere. You can find some excellent lavender essential oils on Amazon to enhance your sleep environment.

3. Light Stretching: Unknot Those Muscles

Even if you are not into full-on yoga or Tai Chi, doing some light stretching before bed can work wonders. Evening stretching helps to release any built-up muscle tension from sitting, walking, or working all day. Focusing on areas like your back, legs, and shoulders can promote relaxation and prepare your body for sleep.

According to the Hospital for Special Surgery, people who stretch before bed fall asleep faster and wake up less frequently throughout the night. Stretching also promotes flexibility, which can prevent cramps that might wake you up during the night.

Try a stretching band to make those stretches even more effective. There is a highly-rated one on Amazon that is perfect for beginners and seasoned stretchers alike.

4. Walking: The Simple Sleep Booster

Sometimes the simplest solutions are the best. Walking is one of the easiest evening workouts you can do, and it doesn’t require any special equipment. A brisk 20 to 30-minute walk in the evening can help clear your mind, reduce stress, and tire out your body just enough for sleep.

A study from Sleep Health Journal found that women who walked regularly in the evening not only slept better but also had a lower risk of developing insomnia. The rhythmic motion of walking can calm the nervous system and improve your body’s natural circadian rhythm, which controls your sleep-wake cycle.

Need a little extra push to walk? A good pair of walking shoes can make your walks more comfortable and enjoyable. You can check out this pair on Amazon, which is highly recommended for evening strolls.

5. Low-Impact Pilates: Strengthen and Relax

Low-impact Pilates focuses on core strength and controlled movements, making it a perfect evening workout that won’t leave you feeling too wired before bed. Pilates can help relieve tension in your lower back and hips, two common areas that get tight after a day of sitting.

A study published in the MDPI showed that people who regularly did Pilates experienced less muscle pain, stress, and better sleep quality. It’s an ideal exercise for transitioning from a busy day to a calm evening.

To get started, a good Pilates mat can go a long way. Check out this comfortable option available on Amazon to support your evening Pilates sessions.

6. Swimming: A Full-Body Relaxer

For those who have access to a pool, swimming is a fantastic evening workout. The soothing effect of being in the water helps reduce stress, and swimming uses all major muscle groups, which can help tire you out just enough to drift off to sleep easily.

Research in the Journal of Environmental Psychology found that swimming helps to regulate mood and relieve stress, both of which are essential for good sleep. Just 20 minutes in the pool after dinner can be enough to help your body and mind wind down.

If you are swimming, a good pair of goggles can make all the difference. You can find a solid pair on Amazon to improve your swimming experience.

7. Resistance Band Training: Calm but Strong

Using resistance bands for a low-intensity strength workout can be an excellent way to wind down while still challenging your muscles. Unlike heavy weight lifting, resistance bands don’t overstimulate your nervous system, making them perfect for an evening routine.

A study in the Brazilian Journal of Psychiatry found that using resistance bands helps improve muscle tone and flexibility without causing the same level of fatigue or arousal that might interfere with sleep.

Conclusion

Exercising in the evening doesn't have to keep you awake. In fact, with the right type of workout, it can actually help you sleep better. Whether it is gentle yoga, a brisk walk, or a swim, these workouts can reduce stress, calm your body, and help you get the rest you deserve.