Can exercise improve sleep?

Of course, when you can't get a good sleep no matter what, putting yourself in a tired state is also a way to improve sleep. For example, when the amount of exercise exceeds a person's physical load, the body will be in a tired state and it is easy to fall into deep sleep. Exercise can not only excrete some waste produced in the body, but also improve the quality of sleep while consuming body energy. The following are three types of exercise that can improve sleep.

1. "W" Movement

This set of movements is designed to exercise the muscles of the back and arms, helping to prevent hunchbacks and forward shoulders. First, open your feet slightly wider than your shoulders, raise your arms with your elbows at right angles and at shoulder height; keep your elbows bent, tighten your arms toward the center of your spine, then relax, and repeat 20 times.

2. Cat pose exercise

This set of movements can fully activate the spine and help adjust the spine, pelvis and lumbar vertebrae. First, lie on the floor with your hands shoulder-width apart, your feet pelvis-width apart, and your head, torso, and hips in a straight line; inhale slowly, tilt your head back, and lower your waist, being careful not to shrink your shoulders; then return to the original position, and repeat 5 to 10 times; exhale, curl up your body, turn your head inward, and look toward your navel; then return to the original position, and repeat 5 to 10 times.

3. Waist rotation exercise

This set of movements can relax the spine and pelvis, help activate the parasympathetic nervous system, and thus help you fall asleep quickly. Lie on your back with your feet together, arms straight, and shoulders as close to the ground as possible; bend your left knee 90 degrees and stretch it to the right, hold the position for a moment, then switch to the other side, and repeat 5 to 10 times.