Exercises for sleeping well: how to relax before going to and when you are in bed

Sleeping well can be a challenge for many, especially when you have worries or thoughts. If you are stressed, falling asleep becomes difficult and you might end up suffering from insomnia. Let's see what are the most effective tips, techniques, and exercises that can help you relax your mind and body, promoting restorative sleep and improving sleep quality.

What to do if you can't sleep?

When our mind is overwhelmed by thoughts and worries that cause stress, it is important to find effective methods to relax.

There are some small measures you can take, for example, to promote relaxation, you should avoid blue light for at least 30 minutes before going to bed: do not use your smartphone or other electronic devices because they could interfere with the sleep cycle.

Another very important aspect for promoting rest is the choice of clothing for the night, which should be comfortable and breathable. You can try the Soft Touch Summer Pajamas by BeGood®, a comfortable garment made of breathable fabric that wraps around your body without restricting it. The pajamas help to tone the belly and arms while hydrating your skin. So besides being comfortable and at ease in your moments of relaxation and rest, you can also enjoy a beauty treatment.

In fact, BeGood® garments are made of Dermofibra® Cosmetics, a yarn that contains minerals such as silicon, titanium, magnesium, and zinc, which reflect body heat, stimulating microcirculation and draining excess fluids. The yarn also contains microspheres with active ingredients, such as aloe vera, vitamin A and E, and caffeine. While wearing the garments, these substances improve the appearance of your skin, hydrating it, making it softer and smoother, and reducing the imperfections of cellulite.

If you have difficulty falling asleep, complete darkness might help; in addition to using curtains that prevent light from passing through, you could use a sleep mask. The Resting Mask in Dermofibra® Hyaluronic by BeGood® counters the first symptoms of insomnia and provides a continuous supply of hyaluronic acid while you wear it; this acts on your face, reducing dark circles and wrinkles and improving the appearance of your skin, giving it a plumping effect.

Before sleeping, you should engage in activities that clear the mind and reduce stress: take a warm bath, listen to relaxing music, read a book, or try breathing exercises or stretching.

You can try these stretching in bed exercises before sleeping:

• Lateral neck stretch: from a seated position, place your right hand over your left ear and gently pull the ear towards the shoulder, without rotating the neck. Hold the position for 20 or 30 seconds. Repeat 2 or 3 times per side.
• Back stretch: kneel in front of a support, lengthen the spine by leaning forward, resting your forearms on the surface. Hold for 30 seconds.
• Child’s pose: kneel and sit on your heels. Lean forward and stretch your arms out in front of you. Hold for up to 5 minutes.

Does exercising before sleeping make you lose weight?

Particularly intense workouts should be avoided in the evening, shortly before going to bed, because they could make it harder to fall asleep.

Before retiring, you can try lighter exercises, such as yoga. Practicing yoga before going to sleep can help you relax mind and body, as well as accelerate metabolism. Unlike high-intensity workouts, yoga is a discipline based on slow, low-intensity physical activity that burns fat in a slow and sustainable way, contributing to weight loss.