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Walking to Sleep A Five Step Plan to Sleep Like a Baby

Sleep like a baby! A 5-step plan to add walking to your daily routine and how it will help you sleep better tonight and every night.

With some knowledge and planning, you could sleep like a baby all season long.
One easy solution is to add a brisk walk to your daily routine!

In this video, I will give you a 5-step plan to add walking to your daily routine and how it will help you sleep better tonight and every night.

Included in this sleep tips video:
1:21 Why light exercise, in our case, walking will help you sleep better
3:20 Two main reasons you need to sleep
5:20 5-step plan to get you out the door and walking more
9:00 Keys to getting a better night’s sleep
11:40 Natural Sleep Aids

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Walking for Health and Fitness & Frank Ring:

Blog Post:
Benefits of Sleep – Natures Nurse

Walking books by Frank S. Ring
Book #1: Walking for Health and Fitness:
Book #2: Fitness Walking and Bodyweight Exercises:
Book #3: Walking Inspiration:

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Walking Programs by Frank S. Ring
* Pleasure Walking Exercise Program:
* Fitness Walking and Bodyweight Exercise Program:

As mentioned in the video:

Why Walking to Sleep Better?
Walking is a moderate aerobic exercise that increases our slow wave or deep sleep mode. In this mode, our brain and body can better refresh themselves.

Walking helps to:
calm anxiety
relieve symptoms of depression

This helps your mind to relax and enables a good night’s sleep.

Exercise, in general, alleviates various illnesses and diseases like obesity, depression, and pain, to name a few.

Regular walking and getting fit will play a crucial role in alleviating your symptoms and boosting your energy levels during the day, which means you’ll be more tired at bedtime.

Exercise that increases heart and breathing rates results in:
lowering your blood pressure and
reducing anxiety

This makes it easier to get to sleep.

To get a boost in exercise benefits, take a walk outside!

Exercise can boost your body’s circadian rhythm.
• Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle.

Also, exposure to daylight on your brisk walk can help keep you alert during the day.

Then as the sun goes down, it triggers your body’s production of melatonin, which makes us feel sleepy.

Melatonin is a hormone in your body that plays a role in sleep. The production and release of melatonin in the brain is connected to time of day, increasing when it’s dark and decreasing when it’s light.

Melatonin production declines with age.

Melatonin is also available as a supplement, as an oral tablet or capsule. Most melatonin supplements are made in a lab.

People commonly use melatonin for sleep disorders, such as insomnia and jet lag.

The time of day you exercise is crucial.

Avoid exercising at least 90 minutes before you go to bed.

This will allow your:
endorphin levels
core body temperature

to return to levels that are conducive to sleep.

Lastly, avoid caffeine, alcohol, and high-sugar foods in the early evening.

Here’s my 5-step plan to starting your walking routine.

Starting a walking exercise program is as easy as putting one foot in front of the other.
Start slowly and gradually work up to increasing the distance you walk. As a beginner, aim for a certain amount of time, then set your watch and go. Enjoy the walking journey; it’s well worth the effort.

Step 1. Get Out the Door Routine
Step 2. The Warm-Up
Step 3. The Walk
Step 4. The Cool-down
Step 5. Stretching

Eat to Sleep
Create a Better Routine
Create and Unwind Hour Before Your Bedtime
Design Your Sleep Zone

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