A 90-Second Solution To Sleep Better Tonight

Sleep. We all need more of it. Try these three quick exercises before you hit the hay. In less than 2 minutes, you’ll prepare your body for quality rest.

March 3, 2018 | by
Photo: Woman doing squat exercise in bedroom; sleep, rest, exercises, stretches, Elev8d Fitness.">

For one reason or another, we’re not getting enough sleep. Whether it’s stress, blue light, or a new baby, around 80% of americans are getting less than the recommended seven to eight hours of sleep. When the conversations, to-do lists, and responsibilities of the day bleed into bedtime, it’s no wonder we’re laying awake, staring at the ceiling. The antidote? A nighttime routine, a buffer period that separates the responsibilities of daily life from dreamland. We believe that, just like any other activity, you must prepare for sleep, ready the body for bed. This quick, low-intensity workout is designed to align the body, establish sound posture, so that you don’t stay awake tossing and turning.

Wobbles | 15x

In a seated position, bend your knees and pull them towards your chest.

Hug your knees tightly, then roll backwards on your hips and spine and then roll forward back to the seated position.

As much as possible, avoid using momentum on the roll and focus on using more your abs to return to the seated position.

Itsy Bitsy Abs | 5x Each side

Start on your back, knees up, feet flat on the ground, and lift your right leg straight up.

Pull the toes back on your right foot, put both hands on your right thigh, then walk your hands up towards the ankle and back to the thigh, using your abs to lift your upper body and to let it back down.

Be sure to lift with your chest and chin, not your forehead. Your head should not crunch toward your knee.

Repeat with the left leg.

Static Squat | 30 Seconds

Spread your feet just wider than your hips, pointing them straight, and extend your arms directly in front of you, palms down.

Drop your hips but keep your pelvis rolled forward so that there’s a small arch in your back.

Hold this position for 30 seconds.

>> Find a new way to move. Sign-up for a 14-day free trial with Elev8dFitness.com—a total body postural approach to fitness and functional wellness.

Facebook Comments