Guest Post by Sara Bailey of theWidow.Net
Photo Credit: Pexels
There are many adverse physical symptoms that manifest themselves after the loss of a loved one. It’s critical in the overall grieving process to find a way to work through them.
Taking care of yourself by using healthy self-care practices and getting better sleep can make an especially big difference. If you’re struggling with getting good sleep, moving your body will make a huge difference. Here are some exercises that can help you sleep better.
Yoga
As reported in an article from the Harvard Medical School, more than half of people in one study said that yoga helped them sleep, as the stretches help relax muscles. Breathing in yoga is also especially important, and breathing out can help relax your body. Whether you do an hour-long session or a few key poses, yoga can help you be even more prepared for bed.
Easy Calisthenics
Some bodyweight exercises can help you get a miniature workout no matter what time of day it is. Do some push-ups, jumping jacks, lunges, squats, and other workouts that you’re comfortable with. If you’re feeling too tired or weak, you can also do modifications of the exercises. While caffeine can sometimes interrupt sleep if taken too late in the day, taking a little before noon is usually okay, and can provide extra focus and energy for a quality workout.
Relaxation and Breathing Techniques
Breathing and relaxation techniques are so easy that you can do them while lying in bed. Focus on each breath as it comes in and out. Other breathing techniques include breathing in for five seconds, holding your breath for five seconds, and then breathing out for six seconds. Focusing on your breath can actually help clear your mind of chatter.
Strength Training
Study results suggest that individuals who engage in high-impact exercises are more likely to get an adequate amount of sleep. Do some strength training two or three times a week; if you’re uncertain about what to do with the weights, you can get a trainer for a couple of sessions to help you learn the ropes. Strength training can help you build muscle and bone strength, and it is a great habit to get in for your whole life.
Meditation
Meditation, like breathing techniques and yoga, can help you calm your mind. Turning off electronic devices and learning to quiet the mind through meditation is an extremely valuable
tool to improve sleep patterns. Start off with small five-minute sessions and focus on breathing. You can also use guided meditation apps or online videos to help.
Aerobic Workouts
Aerobics can be anything here: a dance class, a light jog, or swimming laps in a pool. It’s important to get your heart rate up, and aerobic activities often have you focus entirely on the activity itself. As some sources point out, it’s important to exercise early in the day — or at least a couple hours before bed — so that the body can go through its natural sleep prep routine.
Regular Walks
When you can’t sleep, try going for a walk. Going for a short walk when sleep is elusive is one way to relax the mind. Take walking breaks throughout your day — and take your dog for a walk, too. Walking allows you to meet new people, which can boost your mood. Physical activities and relaxation exercises can help people sleep. It’s also important to remember that maintaining a healthy diet by avoiding certain foods is another important way to rest. These tips will help you through the grieving process and make life a little easier.