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Osteopathy in Central London

Exercises for Insomnia Relief

Exercise is a powerful tool for combating insomnia and improving sleep quality. At MHV Clinic, we promote physical activity as part of a comprehensive treatment plan for sleeplessness. Regular exercise helps regulate the body’s internal clock, reduces anxiety, and promotes more profound, more restful sleep.

Aerobic Exercises

Engaging in moderate aerobic activities, such as walking, cycling, or swimming, for at least 30 minutes daily can significantly improve sleep quality. These exercises boost the production of sleep hormones like melatonin and reduce stress.

Yoga

Gentle yoga stretches, combined with deep breathing exercises, help relax both the body and mind. Yoga poses that emphasise mindfulness and stretching can relieve tension, making it easier to fall asleep.

Progressive Muscle Relaxation

Involves tensing and then relaxing each muscle group in your body. This technique reduces physical tension and anxiety. It is a highly effective method for calming the nervous system before bed.

Tai Chi

The slow, flowing movements of Tai Chi help reduce stress, improve balance, and promote relaxation. Tai Chi is particularly beneficial for those who struggle with insomnia due to anxiety or chronic stress.

Deep Breathing Exercises

Incorporating breathing techniques like the 4-7-8 method, inhale for four seconds, hold for seven, and exhale for eight, helps calm the nervous system and prepare the body for sleep.

At MHV Clinic, we guide our clients through these exercises, incorporating them into personalised wellness plans that support restful sleep and overall health. By including the keyword “natural insomnia treatment methods,” we ensure our approach is comprehensive and visible to those searching for holistic solutions online.

Getting the most from these exercises

Gentle stretching and slow breathing can help the body wind down before bed. Do these exercises in a quiet, dim room about 30 minutes before you plan to sleep, and keep the movements slow and comfortable. They should leave you feeling relaxed, not out of breath.

Bedtime habits that help

  • Go to bed and get up at the same time every day, including weekends
  • Avoid caffeine after midday
  • Put screens away an hour before bed
  • Keep the bedroom cool, dark and quiet

When to get help

If you are still struggling to sleep after a few weeks of good habits, speak to your GP. If aches or stiffness are keeping you awake, an osteopathy assessment can help find out why and what to do about it.

Book an appointment or call 020 3305 6186.

Insomnia
Causes
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Treatments
Oxford Circus Station
Bond Street
Great Portland street
Goodge Street Station
Regent's Park
Tottenham Court Road
Warren Street
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