Sleep is essential to our well-being. Among the many methods to improve sleep quality, Kegel exercises, often associated with women’s pelvic health, also play a surprising and effective role. Find out how this practice can help you sleep better and why you should incorporate it into your daily routine.
What are Kegel exercises?
Originally developed by Dr. Arnold Kegel in the 1940s, these exercises aim to strengthen the pelvic floor muscles. These muscles support the uterus, bladder, small intestine and rectum. For women, Kegels are beneficial for improving urinary control and sexual health, especially after childbirth. For men, these exercises can help manage prostate symptoms and also improve sexual function.
The link between Kegel exercises and sleep
Few people know it, but better control of the pelvic floor muscles can positively influence the quality of sleep. Here’s why :
Reduced stress and anxiety : Regularly practicing Kegel exercises can reduce stress levels. By strengthening these muscles, you improve your physical health, which can reduce anxiety related to certain health conditions.
Improved blood circulation : They improve circulation to the pelvic region, which can promote a deeper state of relaxation before bed.
Prevention of sleep interruptions : Since urinary disorders can disrupt sleep, including frequent nighttime awakenings to urinate, Kegel exercises help control the bladder and can reduce these interruptions.
Improved sexual health : A satisfying sex life is often linked to better sleep habits. Kegels, by improving sexual function, can contribute to more restful sleep.
Kegel exercises are simple and discreet, making them easy to incorporate into your daily life. Here’s how to make them:
Identifying the right muscles : To identify the pelvic floor muscles, try to stop the current flow of urine. The muscles used for this action are the ones you will need to exercise.
Contraction technique : Contract these muscles for five seconds, then release for five seconds. Repeat this cycle ten to fifteen times per session, three times per day.
Breathing : Be sure to breathe freely during the exercises, without holding your breath.
Regularity : The key to success with Kegel exercises is consistency. Integrate them into your daily routine to maximize the benefits.
When to expect results?
The benefits of Kegel exercises, particularly in terms of sleep quality, may take several weeks to become apparent. Persistence is therefore essential. With regular practice, you may start to see improvements in your bladder management and sex life within a few weeks, which can contribute to better sleep.
Kegel exercises are more than a method for improving pelvic health. They are an effective tool to combat insomnia and sleep interruptions linked to urinary problems. By incorporating these simple exercises into your daily routine, you could not only improve your physical health but also improve your sleep quality. Try Kegel exercises: your body and mind will thank you!
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