{"id":2082,"date":"2019-10-22T16:17:54","date_gmt":"2019-10-22T16:17:54","guid":{"rendered":"https:\/\/www.fitsw.com\/blog\/?p=2082"},"modified":"2023-11-06T22:00:31","modified_gmt":"2023-11-06T22:00:31","slug":"how-stretching-before-bed-can-improve-sleep-quality","status":"publish","type":"post","link":"https:\/\/www.fitsw.com\/blog\/how-stretching-before-bed-can-improve-sleep-quality\/","title":{"rendered":"How Stretching Before Bed Can Improve Sleep Quality"},"content":{"rendered":"\n

Most people have a regular bedtime routine, even if you don\u2019t necessarily think of yours in that way. At the very least, your routine probably consists of teeth brushing or removing your contacts — but are you doing anything to get your muscles and brain ready for bed? In a review of Chinese and American studies from the medical journal Sleep Medicine Reviews<\/a>, meditative movements like yoga and tai chi before bed proved to improve sleep quality, and also enhance the overall well-being of an individual’s physical and mental health. As a matter of fact, yoga has turned out to be highly beneficial for those who struggle to fall asleep at night due to either sore muscles, or a restless mind. <\/p>\n\n\n\n

In a survey by the National Center for Complementary and Integrative Health, over half of the people who engaged in yoga before bed said it helped them get more restful sleep. However, you don\u2019t need to be a die-hard yogi to reap the benefits of yoga. There are several gentle yoga poses almost anybody can do that help contribute to a better night\u2019s sleep by relieving tension in muscles and promoting the practice of meditation. As you hold certain positions, you\u2019re forced to focus on your body and your breathing which helps relieve stress, and teaches you to be more mindful of your thoughts. It\u2019s not easy to dwell on your stressful day at work while you\u2019re concentrating on holding your form. After your light yoga session, you should feel calmer, more relaxed, and ready to hop into bed. <\/p>\n\n\n\n

On a personal note, incorporating yoga into my bedtime routine has helped relieve the pressure in my joints and hips after sitting at my desk for close to eight hours per day. Previously, as a person who spends a lot of time sleeping on their side<\/a>, I\u2019d wake up feeling tight and sore the following morning after 7+ hours of non-stop pressure against my hip, even if I slept on a plush mattress<\/a>. <\/p>\n\n\n\n

While stretching is key, also ensure you eat sleep friendly foods<\/a>.<\/p>\n\n\n\n

Here are a few simple, but effective stretches you can do in the comfort of your own home to help you improve sleep quality. <\/p>\n\n\n\n

1.) Butterfly Pose<\/strong><\/h4>\n\n\n\n
\"butterfly<\/figure>\n\n\n\n

This is a great pose to\ndo before bed because it\u2019s a meditative movement. It allows you to gently\nstretch your inner thighs and lower back, while you focus on your breathing and\nenter a state of relaxation. <\/p>\n\n\n\n

Sit on the floor with\nyour legs straight out in front of you, then bring the soles of your feet\ntogether. Without bending your spine, pull your feet in towards your body and\ndeepen the stretch. Rest in this pose for as long as you see fit. <\/p>\n\n\n\n

2.) Child\u2019s Pose<\/strong><\/h4>\n\n\n\n
\"childs<\/figure>\n\n\n\n

This is another less demanding, meditative pose that engages your muscles and your mind. Child\u2019s pose relieves tension in your back, neck, and shoulders, and it\u2019s a good stretch to resort back to in between other stretches. Especially if you start getting more advanced with your movements.  <\/p>\n\n\n\n

For this stretch, you\u2019ll want to sit with your knees on the floor hip-distance apart and lean back so your behind is resting on your heels. Lower your head to the ground so your forehead is touching the ground, and reach your hands straight out in front of you with your palms facing down. Hold this position for five minutes. <\/p>\n\n\n\n

3.) Seated Side Stretch<\/strong><\/h4>\n\n\n\n
\"improve<\/figure>\n\n\n\n

This is another simple sitting pose that\u2019ll make your body and muscles ultra-relaxed before bed. The seated side stretch will target your obliques while you also work on strengthening your core and lengthening your spine. <\/p>\n\n\n\n

Sit on the ground starting with your right leg extended outward, and the other one crisscrossed. Using your left arm, reach it over your head toward your extended leg while you remain seated. You should be feeling the stretch on the left side of your body. Keep your left arm lifted above your ear, and rest your other arm resting on the floor. Hold for 10 breaths, and switch sides. <\/p>\n\n\n\n

4.) Bridge<\/strong><\/h4>\n\n\n\n

We aren\u2019t talking about\nthe fully extended bridge you\u2019ve probably seen professional gymnasts do, we\u2019re\ntalking about the before-bed bridge. This one is easier to accomplish, but you\nstill get a good stretch in your glutes, core muscles, hamstrings, and\nadductors. <\/p>\n\n\n\n

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