Transitioning from your active day to a peaceful night's sleep can be tricky.
You want to unwind and release the tensions of the day and an excellent way to achieve this is by stretching.
Incorporating a stretching routine before bed can help you sleep better and improve your health at the same time.
Stretching before bed can help with the following - according to Sleepcorescore and Hospital for Special Surgery:
- Relieving muscle tension
- Reducing muscle pain
- Practicing mindfulness
- Promoting relaxation
- Providing a consistent routine
- Creating better quality sleep
- Reducing stress
- Improving blood flow
30 minutes to an hour before bedtime
It's good to start with some deep breathing exercises to help relax your body and clear your mind. Take 3 deep breaths - or more if you need - and try to focus on your surroundings as you let go of the day's worries.
For better effects, you can close your eyes and play some soothing music, sounds, or white noise to help you unwind. These stretches can be done on your bed or mat to make it easier for you.
1. Neck Stretch
You’ll want to be seated on your bed; however, it feels more comfortable at the edge, legs crossed, on your knees, or even standing up.
You can gently move your head from your right ear to your right shoulder until you feel a little stretch and hold for 10 seconds. Bring your head straight again and repeat the same movement on your left side.
You can repeat this 3 times on each side. If you want to feel the stretch even more, you can put your hand at the top of your head, but don’t strain yourself; this shouldn’t hurt.
Another neck stretch is the simple up and down. Gently move your chin to your chest and hold for 10 seconds. Bring your head back to the starting position, then bring your chin towards the ceiling and hold for another 10 seconds.
You can repeat this 3 times as well.
2. Shoulder Stretch
Bring your shoulders up as if you’re shrugging, hold for 3 seconds, and let go.
Repeat this 5 times or up to 10 times.
3. Side Stretch
Raise your right hand and reach up high while bending your upper body to the left side; don’t twist. You can hold for 10 seconds, release and repeat the same action on the other side.
Repeat this stretch 3 times on each side.
4. Cat-Cow Pose
You want to place yourself on your hands and knees for this stretch. Your palms flat on the mat or bed, inhale deeply and curve your lower back as you bring your head upwards, called the cow pose. Exhale and curve your spine, bringing your head and abdomen down, which will be the cat pose.
Repeat this motion 10 times.
5. Knee to Chest
While completely lying down on your back, gently bring your right leg up with a bend on the knee to your chest, hold it with your hands and stay in this position for 10 seconds. Let go and repeat the same stretch on the left leg.
You can repeat this 3 times on each side.
6. Hamstring Stretch
In the same position as the previous move, you want to be on your back, lift your right leg straight up (no bend this time) and grasp the back of your leg to feel the stretch. Hold for 10 to 30 seconds and let go.
Repeat this 3 times on one side and follow up with the left side.
7. Lying Twist
Again, starting on your back, you want to bring your right knee up to a 90-degree angle and turn to your left, allowing your right leg to fall naturally. You can push your leg further with your left hand if you want to feel a deeper stretch, but there is no need if you feel the stretch.
You want to hold this position for 10 to 30 seconds. Then, change sides and repeat the same process.
You can repeat this up to 3 times on each side.
8. Legs Up the Wall
This stretch is excellent for circulation. You lie on your back and place your legs vertically on the wall. You can bend your knees slightly and put a pillow under your hips if it feels comfier.
You can hold this position for 10 seconds or stay there as long as you’d like. Remember to keep breathing.
9. Child’s Pose
For this stretch, you want to be back on your hand and knees again, and slowly lean your butt towards your feet and hold for 30 seconds. Your arms can be placed next to each side of your head, or you can put them down and leave them straight on the sides of your body.
Repeat this 3 times, or stay in this position for as long as needed.
10. Bear Hug
For this last stretch, if you have the energy, you can stand tall, sit on your knees, or even at the edge of the bed. You want to open your arms and then wrap them around yourself, hugging yourself. Grasp your shoulder blades snuggly. Breathe deeply and hold for 10 to 30 seconds. Then, you want to open your arms back up and switch arm positions.
Repeat this 3 times, or stay in this position as long as it feels nice.
How long should my stretch last?
That truly depends on you. All you need to do is listen to your body. For some, 5 minutes of stretching might be good enough; for others, they might take up to 10 minutes. It all depends.
If timing yourself is too complicated, feel the stretches and do what feels good for you; stay as long as you want or as little as you want.
If you ever feel pain or discomfort while performing any of these 10 stretches, do not push your body further; don’t overdo it.
For more information on stretches, visit The Sleep Foundation and the ones previously mentioned.
Happy Stretching!
