Exercise is not a magical pill for more Zzz’s and it might take a while to notice the benefits, but chances are it’ll help improve your sleep quality in the long run. So if you have troubles falling asleep, try these exercises and watch your nightly siesta turn into a deep winter sleep

1.Yin Yoga

This style of yoga offers deeper stretches than other forms, which helps promote sleep. Postures like the candle, happy baby and of course, savasana (those 5 minutes tucked under a blanket) are perfect to help you drift off.

2. Running 

Aside from night owls, most people sleep better if they work out in the morning. Running early in the day is shown to promote better sleep. What’s a good pace? If you can run and talk (not app) you’re good.

3. Swimming

Remember how tired you used to be after a day spent jumping in and out of the pool? There’s a reason for that. Swimming in cold-ish water causes you to lose heat, making your body work harder to get your temperature back up.  So if swimming makes you sleeping, some aquatic exercise during the day will be just what you need to slumber into a sleep at night.

4. Weight lifting

Research shows that weight lifting and naps go hand in hand… What does that mean? After pumping some iron, your muscles need time to recover during sleep, which can help you drift off in minutes. It can also help with sleep apnea. Just avoid training at night and take breaks between workouts.

5. Tai-chi

Tai-chi is a proven method for a better night sleep. Just like yoga, tai-chi can have positive effects on blood circulation. Tai-chi or a similar, slow martial arts class can also relax your muscles and help you to unwind; releasing stress and promoting sleepiness.

6. Yoga Nidra

Literally meaning, ‘lucid dreaming’, this form of yoga refers to the act of getting into a dream-like state in which you can control. A Yoga Nidra class consists of guided meditation. With practice, you can even transcend out of your body. Scary? Well, in most cases you’ll probably just fall asleep on the mat. So you’ll be in the perfect mood for bedtime.

7. Meditate

In the long run, mediating can dramatically improve your sleep quality. Already given up on it? Give it another go, seriously, a plant grows if you give it a bit of water every day – just keep that in mind.

Still can’t sleep? Try hot chocolate by a warm fire. And what about those fancy oils and sprays for pillows, any idea if they work? We’re on it!