Without even realizing it, you probably have a regular nighttime routine you go through each night before bed. It might include brushing your teeth, locking up all the doors, or taking your dog out one last time.
While these tasks are important, you should consider adding some gentle stretches to your nightly routine. According to the National Center for Complementary and Integrative Health, over 55% of people who practiced yoga before bed slept better. Scientific studies also support these benefits.
Have you ever gotten in bed, hoping to fall asleep, but found yourself kept awake by anxious or stressful thoughts? This is where light yoga stretches can help. Practicing yoga before bed eases anxiety and promotes mindfulness, helping you control your thoughts and avoid dwelling on anxiety-provoking ones. It also helps loosen up your muscles, preparing them for the next 8 hours of inactivity.
Research published in the medical journal Sleep Medicine Reviews highlights results from American and Chinese studies showing that meditative movements like yoga, tai chi, and qi gong improve sleep quality and positively impact overall well-being.
Personally, yoga has been crucial in helping me get my sleep routine back on track. Even after buying a comfortable hybrid mattress, I still struggled with nightly anxiety. Stretching before bed turned out to be my best solution, especially since I prefer natural methods over pharmaceuticals.
Here are a few relaxing but effective stretches to improve your sleep quality:
1. **Butterfly Stretch (Bound Angle Pose):** You might remember this from P.E. class. It’s great for bedtime because it’s relaxing and stretches your inner thighs and lower back. Plus, it allows you to practice meditation and focus on your breathing.
2. **Child’s Pose:** This resting stretch relieves tension in your neck, back, and shoulders. It’s a good one to return to between more strenuous stretches. Try inhaling and exhaling through your nose for added relaxation.
3. **Downward Dog:** This moderately challenging stretch is incredibly relaxing when done at night. It’s a full-body stretch targeting your hips, hamstrings, calves, and also strengthens your ankles and quads. It’s especially helpful for those who sit for long periods and for side sleepers like me.
4. **Corpse Pose:** Believe it or not, lying down is a yoga pose. It’s one of the best to do before bed, relaxing your mind more than your muscles. Hold this pose for five minutes or until you fall asleep.
Ready to start sleeping more soundly and enjoy a full night’s rest? These fantastic stretches can help you do just that. Let’s get started!