6 Light Stretches to Help You Sleep Better

Stretching before bedtime might help you sleep quicker and reduce sleep-related discomfort.

After a good night's sleep, we're all at our best. However, encouraging our bodies and minds to turn off for the day may be difficult.

Most people think of lying down as a method to relax, however, after being so active, you must transition before going to sleep.

Numerous studies have demonstrated that exercise can lessen the length of time it takes to fall asleep and the amount of time spent awake at night. It also improves sleep duration and quality.

While doctors recommend avoiding strenuous activity within an hour of going to bed (it boosts heart rate, body temperature, and adrenaline), stretching and contemplative movement, such as yoga, have been shown to enhance sleep quality.

These exercises trigger the relaxation response, in which the body releases a flood of calming hormones and physiological reactions that calm the nervous system.

To begin, take a few deep breaths. Take five to ten minutes to calm your entire system if you're nervous or agitated. The stretches will be more beneficial to you.

Each day your muscles are being challenged whether you are walking, standing, or sitting at a desk. Stretching helps to relax them so that you may sleep more soundly.

Stretching and contemplative movement such as yoga before bed can enhance both the quality and quantity of your sleep.

Here's a quick and easy 6-stretch and workout regimen

When and How to Stretch Before Going to Bed:

Stretching at night is best done anytime and to do them regularly.

Stretch for 30 minutes to an hour before bedtime. If you wait until the last minute and are exhausted, you are more likely to skip it.

It shouldn't be the last thing you do before you go to bed, but it should be when you're winding down.

To begin, take a few deep breaths. Take five to ten minutes to calm your entire system if you're nervous or agitated. The stretches will be more beneficial to you.

The idea, like with any stretching, is to gradually expand the muscle groups rather than overextend them. Also, remember not to overextend yourself when stretching.

There may be some discomfort, but there should be no pain. Throughout the stretch, you should be able to breathe.

1. Child's Pose:

This yoga pose relieves anxiety and stress by releasing the tension in the chest, shoulders and back. It is also a gentle stretch which can ease back discomfort.

Kneel on your mat with your knee ship-width apart and your feet together behind you in Child's Pose.

Inhale deeply and, as you exhale, cross your torso over your thighs.

Draw your ribs away from your tailbone and your crown of your head away from your shoulders to extend your neck and spine.

Place your forehead on the ground and your arms out in front of you.

Maintain for 30-60 seconds.

2. Cobra Pose: 

Cobra pose strengthens the spine, butt muscles, chest, belly, shoulders, lungs, and promotes blood circulation while also relieving tension in the body.

Lie on your stomach, legs straight out in front of you.

Lift your chest off the floor by placing your elbows beneath your shoulders and your forearms on the floor.

Consider pressing your hips and thighs into the floor and stretching your spine while maintaining your shoulders relaxed.

Sit just high enough to get a nice stretch in your lower back. Don't overextend yourself, and stop immediately if you feel any discomfort or pain.

3. Cat - Cow:

This stretch focuses on the lower back, which can get tight as a result of sitting, standing, or walking. It also enhances posture, balance, stretches and strengthens the spine, neck, Hips, abdomen and back. Massages and stimulates abdominal organs such as the kidneys and adrenal glands.

Position yourself on your hands and knees, with your hands under your shoulders and your knees under your hips. (This is your default setting.)

Tighten your abdominal muscles, squeeze your buttocks, and tuck in your tailbone to arch your back("cat").

Maintain this posture for 10 seconds.

Allow your lower back to sink toward the floor while rotating your tailbone upwards and stretching

the front of your neck ("cow").

Maintain this posture for 10 seconds.

Return to the neutral position and Repeat 10 times.

4. Lying Single Knee to Chest:

This stretch is predominantly for the hips, however it also opens up the glutes, back, neck and shoulders.

Bring your right knee up and grasp behind it with both hands while lying on your back with your legs outstretched.

Pull your knee gently toward your chest.

Hold the position for 30 seconds.

Repeat on the right three times, then swap sides and repeat.

5. Glute Stretch-Supine:

Stretches the muscles in your upper outer leg and buttocks. fantastic to do after sitting in the same posture all day.

Lift your right leg straight up and grab the back of your right calf with both hands while lying on your back with your legs extended.

Hold the position for 30 seconds.

Lower the leg to the ground.

Repeat on the right three times, then swap sides and repeat.

6. Supine Twist:

Relieves upper back discomfort, neck pain, and strengthens upper back muscles while loosening up tight chest and shoulder muscles.

If you work at a desk, this pose is for you!

Lie on your back and hug your knees toward your chest before dropping both knees to one side and twisting your body in the other way.

Maintain your knees and hips in line as you bring them toward the floor, and keep your chest as square to the ceiling as possible.

Hold the position for 30 seconds.

Repeat on the opposite side.

And Lastly:

Your breath does have a part in how relaxing these stretches are; use it as a reference for stretch intensity.

If you find yourself limiting or holding your breath while stretching, use that as a cue to lower the intensity of the stretch until you can breathe naturally and freely again.

By taking the time - Even just 30 minutes - to complete these nighttime stretches and wind down before bed, you may discover that you sleep better!