Improve your sleep with 4 simple stretches before bedtime
In today's fast-paced world, it seems that getting enough sleep is harder than ever. From work-related stress to excessive screen time, various factors can affect your sleep quality. Fortunately, you can add a few simple stretches to your nightly routine to relax your body, calm your mind, and prepare for a night of restful and restorative sleep.
How do stretching exercises help before bedtime?
Research suggests that performing some stretching exercises before bedtime can have a positive impact on sleep quality. Gentle stretching before sleep helps to release physical tension that has built up throughout the day. This physical relaxation, combined with focused breathing and mindful movements, signals your body that it's time to relax and prepare for sleep. Stretching also helps reduce stress, promote circulation, and relieve muscle stiffness or discomfort, all of which can contribute to restful sleep.
The benefits of stretching exercises before bedtime
- Calms the mind: Stretching exercises before bed that include deep breathing and mindfulness can help calm racing thoughts, reduce stress, and promote relaxation.
- Promotes muscle relaxation: Stretching before bed helps release tension from tight muscles, promotes relaxation, and reduces muscle soreness that could disrupt your sleep.
- Improves flexibility: Regular stretching improves flexibility and helps increase your range of motion, especially in your joints, which can reduce the risk of stiffness in the morning and promote joint health over time.
1. Child’s Pose (Balasana)
The child’s pose, also known as Balasana, is a calming and restorative yoga position that gently stretches the back, hips, and shoulders, promotes relaxation, and relieves tension in these areas. By incorporating child’s pose into your nightly routine, you can focus on your breathing, reduce stress, and create a sense of calm.
Here's how to do this stretch:
- Start on your hands and knees, with your knees wider than hip-width apart.
- Sit back on your heels while stretching your arms forward and lowering your forehead to the floor.
- Breathe slowly and deeply, focusing on relaxing your body. Hold the position for 1-2 minutes.
2. Cat-Cow (Marjaryasana and Bitilasana)
The cat pose and cow pose, also known as Marjaryasana and Bitilasana, are two connected positions that can effectively relieve tension in the neck, shoulders, and back, especially those caused by long hours of sitting in front of the computer during the day. When combined, the cat-cow poses can help release tension and ease muscle stiffness, helping you relax and recover as you prepare for bedtime.
Here's how to do this stretch:
- Begin the cat pose by kneeling on the floor and placing your hands shoulder-width apart, reaching forward.
- Press down on your hands and anchor yourself to the floor.
- Begin by arching your back upward, pulling your head between your shoulders, and creating a gentle stretch in your spine.
- Continue to arch your back while pulling in your belly and lengthening your entire spine.
- Gradually lower your back to bring your spine back to a neutral position while maintaining a relaxed and comfortable posture.
- Press down on your hands and slowly and controlledly roll your shoulders up and back, lowering your belly to create a scoop-like shape in your spine.
- If your spine tends to arch into cow pose, gently lift your neck and head and stretch the front of your neck.
- Slowly lift your back to bring your spine back to a neutral position, maintaining a feeling of lightness and relaxation.
3. Standing Forward Bend (Uttanasana)
The standing forward bend, also known as Uttanasana, can be a valuable addition to your nightly routine as it promotes relaxation and helps calm your mind. This gentle forward bend relaxes your back, thighs, and neck, preparing your body for deep and restful sleep.
Here's how to do this stretch:
- Stand with your feet hip-width apart and slowly bend forward from the hips.
- Let your upper body hang loosely while your hands reach the floor or clasp each other.
- Relax your neck and let your head hang heavy. Breathe deeply and hold the position for 1-2 minutes.
4. Seated Spinal Twist (Ardha Matsyendrasana)
The seated spinal twist, or Ardha Matsyendrasana, can be extremely beneficial for promoting relaxation and preparing your mind and body for bedtime. This gentle twist helps release tension in the spine, hips, and shoulders, fostering a sense of calm and relaxation that can contribute to restful sleep.
Here's how to do this stretch:
- Sit on the edge of your bed with your legs extended.
- Bend your right knee and cross it over your left leg, placing your foot on the floor.
- Twist your upper body to the right and place your left elbow outside your right knee.
- Gently turn your head to look over your right shoulder.
- Breathe deeply and feel the stretch in your spine. Hold the position for 30 seconds to 1 minute, then repeat on the other side.
Sweet dreams
Incorporating these stretches before bedtime into your nightly routine can have profound effects on your sleep quality. By dedicating a few minutes daily to these gentle stretches, you can release tension, promote relaxation, and prepare your body and mind for restful sleep.
Do you need music for yoga stretches before bedtime for your nightly routine? Check out this "Entspannungsmusik Gorilla gesund" video from Gorilla Gesund to prepare your mind and body for sleep!
