The Best Quick And Easy Exercises To Do Before You Sleep

Before you sleep, doing exercise is probably the last thing you want to do. Doing some light exercise before you sleep can actually help you unwind and relax and ultimately, help you fall asleep faster. If you’re looking for the best quick and easy exercises to do before you sleep, you’ve come to the right place!

1. Step-Ups

This is a quick and easy exercise to do which you can do at your own pace. All you need is a stool or just use your stairs!

Using one foot at a time, step up onto the stool and then using your other footstep up so have both of you feet on the stool. Step backward so you have one foot firmly on the ground and do the same with your other foot so you have two feet on the ground again. 


You can go as slow or as fast as you want – it is up to you. This will help you work out your legs and get your heart pumping!

2. Lunges

Lunges are great for also working out your legs whilst also giving your body more movement.

This exercise can be done when you’re brushing your teeth in the bathroom or you can lunge your way back to your room before you go to sleep. It can be done in and around your house and you can easily fit it in your daily life.


All it requires is for you to stand straight and then lunge your right foot forward in front of you so it is 90 degrees to the floor. Your left foot should stay where it is with your knee bent, also at a 90-degree angle. You can do this on the move so you are lunge-walking and works your body as well as your legs.

3. Squats

This is a great exercise for working out your quads, legs and working on your posture.

This is also a less strenuous exercise which you can do at your own pace. It’s a great exercise to do before you go to sleep as it won’t leave you ridiculously panting and out of breath or sweaty as hell.


All it requires you to do is stand with your feet about a metre apart. Bend your knees as you lower your body at a 90-degree angle. As you raise your body up so you are standing up straight, squeeze your butt together. 

The Best Quick & Easy Exercises To Do Before You Sleep

4. Weights

This is one of the less-strenuous exercises you can do before you sleep. There are so many different exercises you can do with weights which target various parts of your body.


With dumbbells in your hands, you can do some arm curls to strengthen your biceps. Or to work out your triceps, hold the dumbbells in your hands with your arms by your side and then raise your arms behind you so you can feel the stretch in your triceps.

Alternatively, working on your love handles, go back to standing tall with the dumbbells in your hands with your hands by your side and leaning on one side as far as you can, this will stretch your opposite side.


The Best Quick & Easy Exercises To Do Before You Sleep

5. Planks

Planks work your core and your arms and seem like such a simple exercise yet works out your body so well. There are two variations to this exercise: the elbow plank or regular plank.


Lay face down on the floor and with your hands in front of you, raise yourself up off the floor with your feet glued to the floor. Hold your pose for as long as you can. If you find this variation is too hard, try doing an elbow plank first to ease yourself into it before doing regular planks.

The Best Quick & Easy Exercises To Do Before You Sleep

6. Push-Ups

Another great exercise for your arms, push-ups will get your arm muscles working. This is a particularly good exercise to do before you sleep; it’ll work your chest, biceps, and triceps. It’ll stretch your arms which you use on a daily basis and help you to become more energised after you sleep.


It’s an easy exercise to do – simply lay flat on the ground face down. Place your hands on the ground either side of your face and keeping your hands and arms straight. Push yourself off the ground, making sure your body is straight and repeat. If you find this is too difficult for you, use your knees as a base instead and bend your legs. 

Which of these exercises will you be trying out before you sleep? Let us know below!

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