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Studies show sleep difficulties can cause you to feel sluggish, dozy, and ultimately tired throughout the day.

From sipping chamomile tea to diffusing essential oils, stretching is most often neglected. Yet, stretching before bed can assist you to sleep soundly and wake up feeling relaxed and ready to face the world? In addition, stretching before bed helps release the tension in your muscles. Focused, gentle stretching combined with breathing techniques can help you unwind, slow your heart rate and prepare you for sleep.

According to health2delivery meditative activities such as yoga enhance sleep quality. This enhanced sleep quality had also been associated with better quality of life.

Stretching has the potential to provide physical advantages as well, such as relieving muscular tension and preventing sleep-disrupting cramps. Just make sure to stick to mild stretches before bed because completing a heavy workout before night might have the opposite effect.

Here are five stretches to add into your bedtime routine.

1. Bear Hug

This pose targets your upper back’s rhomboids and trapezius muscles. In addition, it assists in the relief of shoulder blade cramping caused by faulty posture, bursitis, or frozen shoulder.

To perform this stretch, follow these steps:

1. Stand tall and exhale while opening your arms wide.
2. Exhale as crossing your arms, right arm over left and left arm over right, to offer yourself a hug.
3. Deeply inhale while drawing your shoulders forward with your hands.
4. Continue the stretch for 30 seconds.
5. To breathe, inhale and extend your arms wide again.
6. Exhale and repeat on top of your left arm.

2. Neck Stretches

These stretches can help you relax your head, neck, and shoulders. When executing them, try to keep proper posture.

To perform these stretches:

1. Take a seat in a comfy chair. Place your right hand on top of your head or your left ear.
2. Gently move your right ear to your right shoulder and hold for five breaths.
3. Repeat on the other side.
4. Turn your head to look over your right shoulder while maintaining the rest of your body looking forward.
5. Remain in this position for five breaths.
6. Repeat on the other side.

3. Kneeling Stretch

This stretch relaxes the muscles in your back and shoulders, reducing stiffness and discomfort.

To perform this stretch, follow these steps:

1. Start by kneeling in front of a chair, sofa or low table.
2. Make sure your knees are precisely beneath your hips. You may add extra support by lying down on a blanket or pillow.
3. Lengthen your spine as you bend at the hips to fold forward, placing your forearms on the surface with palms facing each other.
4. Maintain the stretch for 30 seconds.
5. Do this 1 to 3 times more.

4. Child’s Pose

Child’s Pose is ideal for reconnecting to your breath, soothing your body, and lowering stress. It also provides relief from the pain and stress in the back, shoulders, and neck.

To perform this stretch, follow these steps:

1. Get down on your knees and sit on your heels.
2. Lean forward, hinge at the hips and lay your head on the floor.
3. Lift your arms in front of you to support your neck, or bring them beside your body. For further support, place a pillow or cushion beneath your thighs or on your forehead.
4. Breathe deeply while maintaining the posture, paying attention to any areas of soreness or tightness in your back.
5. Stay in this position from 3 to 5 minutes.

5. Low Lunge

The hips and thighs are stretched during this lunge. Opening your chest relieves stress and stiffness in this area, as well as your back and shoulders. When performing this position, try to remain calm and avoid pushing yourself too much.

To perform this stretch, follow these steps:

1. Initiate in a low lunge with your right foot beneath your right knee, your left leg stretched back, and your knee on the floor.
2. Place your hands behind your shoulders, on your knees, or up more towards the sky.
3. Deeply inhale, concentrating on extending your spine and opening your chest.
4. Feel the energy line spreading out from the crown of your head.
5. Stay in this position for five breaths.
6. Repeat on the other side.

Having a good night’s sleep has so many benefits that we might not even know of. From improving your overall quality of life, weight to improving your concentration and focus, it helps us function more efficiently in our daily life. 

If you are experiencing difficulty while sleeping even after practicing all of the therapies and remedies, it is time that you consult a professional. Consulting a professional will help you understand your sleeping pattern and guide you on what measures to take to sleep better!

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