3 SOMATIC EXERCISES FOR BETTER SLEEP
Learn three simple somatic exercises to wind down, calm your nervous system, and get better sleep tonight.
Struggling to get a good night's sleep can be incredibly frustrating. However, somatic exercises can help you wind down, calm your nervous system, and prepare your body for restful sleep. At NEUROFIT, we've developed effective, simple practices designed to help you achieve better sleep within just a few minutes.
What Are Somatic Exercises?
Somatic exercises focus on the mind-body connection, helping you become more aware of physical sensations and releasing tension stored in your muscles.
These exercises are particularly effective for managing stress, reducing anxiety, and improving sleep.
By tuning into your body's needs, you can shift your nervous system into a more relaxed state, making it easier to fall asleep and stay asleep.
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Here are a few somatic exercises you can add to your routine tonight for better sleep.
1. Eye Press Breathing
Eye Press Breathing is a simple yet powerful technique that combines gentle pressure on the eyes with deep breathing to calm the nervous system. This exercise is especially useful for preparing your body for sleep.
Sit or lie down in a comfortable position.
Close your eyes and place your wrists gently over them, applying light pressure.
Take slow, deep breaths into your belly, focusing on the sensation of the pressure and your breath.
Continue this practice for a few minutes, allowing yourself to sink into a state of relaxation.
This exercise helps activate the parasympathetic nervous system, promoting relaxation and making it easier to fall asleep. It’s a great exercise to use right before bed.
2. Arm and Leg Squeezes
Arm and Leg Squeezes is a grounding technique that can help free anxiety from the body by shifting your awareness back to your physical body. This exercise involves gently squeezing your arms and legs to release tension and promote relaxation.
Sit or stand comfortably and start with one arm.
Use your opposite hand to gently squeeze your arm, starting at the shoulder and working your way down to the fingers.
Repeat on your other arm, then move to your legs, starting at the thigh and working down to the toes.
Take deep breaths as you squeeze, focusing on the sensation and pressure.
This exercise increases circulation and helps you connect with your body, providing a soothing and grounding effect.
It's a community favorite for resolving emotional imbalances due to nervous system dysregulation.
3. Lower Belly Ball Rolling
Lie on your stomach with a small, inflatable ball (or a folded-up blanket) placed under your belly.
Gently roll your body over the ball, applying light pressure.
Breathe deeply and slowly, allowing the ball to massage your abdomen.
Continue rolling for 2-3 minutes, focusing on areas that feel particularly tense.
This exercise not only helps to relieve physical tension or pain in your stomach, but also produces a sense of calm and relaxation, making it easier to transition into sleep.
Personal Insights and NEUROFIT's Approach
At NEUROFIT, we understand the importance of somatic exercises in managing stress and improving sleep. Our journey began with personal struggles with stress and burnout, leading us to develop a science-backed approach to nervous system regulation.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
The NEUROFIT app offers a variety of somatic exercises designed to help you balance your nervous system and relieve stress quickly. Our data shows that 95% of users report relief from real-time stress within just five minutes of using our BALANCE training exercises.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Frequently Asked Questions
What are somatic exercises?
Somatic exercises focus on the mind-body connection30238-1), helping you become more aware of physical sensations and release tension stored in the muscles. They are highly effective for reducing stress, winding down for bed, and improving overall well-being.
How quickly can somatic exercises improve sleep?
Somatic exercises can help you wind down and prepare for sleep within 3-5 minutes. By engaging in these practices, you can quickly shut off your body's stress response and promote relaxation.
Can I perform somatic exercises anywhere?
Yes, somatic exercises can be performed anywhere, whether at home, at work, or even on the go. They are simple and require no special equipment, making them highly accessible and easy to add to your nightly routine.
How does NEUROFIT help with sleep management?
The NEUROFIT app offers a curated catalog of somatic exercises designed to balance the nervous system and reduce stress. With daily check-ins, in-app HRV measurement, and personalized recommendations, NEUROFIT helps you improve your sleep quickly and enhance your overall well-being.
The NEUROFIT App's camera-based HRV tech lets you measure your Heart Rate, HRV and more without needing a wearable.
By adding these three simple somatic exercises into your nightly routine, you can effectively wind down and enhance your overall well-being. Taking the time to care for your nervous system lays the groundwork for a balanced and healthy life.
