Can doing this simple exercise for 10 minute before bed guarantee a good night’s sleep? We find out

Different people swear by various techniques to fall asleep at night. For some, it is white noise; for others, it may be a warm bath or meditation. But little did we know that arm swings can also help induce sleep.

According to James Moore, a licensed massage therapist, arm swings — done for 10 minutes before hitting the bed — can be “super effective” when it comes to sleeping well. “Arm swings are super effective in helping the body release and relax, which then helps lower blood pressure and improve sleep quality,” Moore captioned an Instagram post.

To do this exercise, one must stand straight, relax their body, and gently swing their arms from right side to left side. Moore further mentioned that this exercise helps “stimulate” the parasympathetic nervous system which helps one sleep better.

Is it so?

Dr Shweta Bansal, senior consultant, pulmonology and sleep medicine, Narayana Hospital, Gurugram said that arm swing exercises can indeed promote better sleep. “These rhythmic movements help improve blood circulation, reduce stress, and promote relaxation, all of which are conducive to a good night’s sleep,” said Dr Bansal.

According to Dr Bansal, engaging in gentle arm swings before bedtime can serve as a low-impact way to wind down, release muscle tension, and calm the mind. “Additionally, the repetitive nature of the motion can have a meditative effect, further aiding in the transition to sleep. Integrating arm swing exercises into a pre-sleep routine might enhance overall sleep quality and make it easier to fall asleep,” said Dr Bansal.

try this exercise before bed (Source: Freepik)

However, Dr Sheetal Radia, consultant otorhinolaryngology and head and neck oncosurgery, Wockhardt Hospitals, Mira Road said that this technique “may or may not work on some people, depending on their lifestyle habits and body’s adaptability”.

“There’s not enough scientific evidence or research to prove its effectiveness in getting quality sleep,” said Dr Radia.

 

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Dr Radia said that one needs to understand the root cause of sleeplessness to get undisrupted sleep for adequate hours.

“There could be various factors that could result in sleep deprivation such as drinking caffeinated drinks right before sleep which block sleep-promoting receptors, sleeping at unusual hours, severe stress or mental health problems, sleeping disorders, and certain medications. These need to be curbed first,” said Dr Radia.

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