Stretches to Help You Sleep Better at Night
Do you have trouble sleeping at night? If so, you’re not alone. Millions of people around the world have insomnia or other sleep disorders. An excellent way to help improve your sleep is to stretch before bed. This blog post will discuss stretches that can help you fall asleep faster and enjoy a better night’s sleep!
Benefits of Stretching Before Bed
Reduces Stress
Stretching benefits the body and mind; trying every night before bed is a great way to get these benefits. It will help your body relax and make it easier for you to fall asleep.
Stretching can be an excellent alternative to activities like scrolling through social media or reading emails on a screen. It is because these activities can make you feel tired.
Studies have shown that yoga and stretching can be very relaxing and help people focus on their thoughts. Putting your mind on your body and what you’re doing right now can help you forget the day’s stress. It will signal your subconscious to stop worrying.
Improved Blood Flow
Stretching before you compete is essential because it helps improve your circulation. Better blood flow means your muscles and joints can function better since they have more oxygen and nutrients.
Relieves Muscle Tension
If you’re inactive for a long time, your muscles can tense. That can make it hard to sleep. You can stretch to relax your muscles and feel better. When you stretch, the muscle gets longer and holds less tension.
Helps With Lower Back Pain
Chronic pain in the lower back can keep you up at night and prevent you from getting a good night’s sleep. While a high-quality mattress for back pain can help, experts say proper stretching should minimize discomfort.
Prevents Injuries
Stretching every night could help with your back pain. It can also help reduce the risk of injury in other body parts.
When you stretch, you give your muscles and joints a more comprehensive range of motion. If you don’t stretch often, your muscles will get tight. When you stretch them, it is harder for them to work right. It can increase your chances of getting injured.
Stretches to Do Before Bed
Knee to Chest
While on your back, elevate one leg. Kneel and hug your knee. Hands-on knee
Hold for a few seconds and try to stay as calm as possible. Then do the same thing on the back. If you find one leg more comfortable at a time, you can also try bringing both knees to your chest simultaneously.
Spinal Twist
Lie down on your back with your arms outstretched. Lift your right leg and place it on the floor. Cross your right leg over your left side, and let it drop to the floor on its own.
You can hold your knee with your left hand but don’t need to push it further than it naturally goes.
If you want to add a more profound twist, turn your head to the right. As you breathe in and out, feel your spine relax. Repeat on the other side.
Side Stretch
Sit with your legs crossed or on your heels. Left-arm up—right arm on the ground, lean right. Leave arm above the ear.
- Your left side should feel stretched. Then repeat on the other side.
Lunge
Starting from a standing or kneeling position, lunge forward with one foot in front of the other. Let your opposite knee support some of your weight. Try to keep your spine straight and chest open. After that, repeat those steps on the opposite side.
Butterfly Pose
To do this pose:
- Straighten your legs in front of you and sit on the ground.
- Bring your feet together and lean forward while keeping your spine straight.
- To increase the stretch, hold this position for a few seconds.
Child’s Pose
Start by kneeling on the ground, then sitting back on your heels while keeping your arms straight in front of you. Make sure your knees are far enough apart that you feel comfortable. Focus on keeping your spine long and stretched out.
Lie down on your stomach. Put your hands flat on the ground in front of you and relax. You can also put your arms at your sides if your shoulders are too tight.
Bear Hug
Stretch your arms out wide. Wrap them around yourself like you are hugging yourself. Grab your shoulders and pull on them to make the stretch stronger.
Take 30 deep breaths in this pose. Then release and stretch your arms wide. Switch which component is on top.
Legs Up the Wall
Lie down on your side with your legs against the wall. Roll onto your back and elevate your legs to the point where they are parallel to the wall. Release all tension from your hips and breathe.
This pose can be effective if done for a few minutes or up to 15 minutes. Use a pillow or cushion to make it feel better.
Read more: Rest Better With Light Exercises
Frequently Asked Questions About Before Bed Stretches
Stretching in the morning can assist in alleviating tension and soreness caused by the previous night’s sleep. It also helps increase your blood flow and prepares your body for the day ahead. You can sleep better when stretching before bed and avoid waking up in pain.
Stretching can help you burn more calories. While on your back, elevate one leg. Kneel and hug your knee. A hands-on knee can help you lose weight, but it is not as efficient as other activities like jogging, biking, or HIIT training.
When you’re ready, lie down in bed and try the following technique: breath in and tense the first group of muscles for 5-10 seconds. When you let out your breath, the muscles in that group quickly loosen up. Relax for 10–20 seconds before moving on to the next group of muscles.
The more you stretch regularly, the better it is for your body. It is better to do a short amount of stretching every day or almost every day instead of doing a more extended stretch only a few times per week. Try to do at least 20-30 minutes of stretching three times per week.
