Are you prepared to add stretching to your bedtime ritual?
Take a few minutes to do stretches before going to bed. It will only take a total of 15 minutes each night. Isn’t it worth trying? A less time-consuming and super relaxing nighttime routine, indeed!
Many people have trouble sleeping due to stress and anxiety, as well as utter disruption to their daily routines. This quick and easy night stretch series is a peaceful transition that will assist you in getting ready for bed and letting the day’s tension go. So, let’s explore how to sleep early with these five bedtime stretches.
Know How To Sleep Early With These 5 Stretches
Stretching has physical advantages, such as easing muscle tension and averting cramps that could disturb sleep. Thus, it induces a relaxing physical and mental state that induces sleep, helping you build the habit of sleeping early.
1. Child’s pose
- Kneel on your mat with your feet together and your knees hip-width apart. As you exhale, place your torso over your thighs. Inhale deeply.
- Bring your forehead to rest on the mat. Extend arms in front while lowering chest as close to the knees as is comfortable.
- Maintain for 30 to 60 seconds if you’re a newbie. You can increase the duration up to 3-5 minutes once accustomed.
This stretch lengthens the upper back, and moving your palms upward can extend the tops of your shoulders.
2. Neck stretches
Side-to-side bending
- Take a seat in a comfy chair or stand upright. Put your right hand over your left ear or head.
- Count five breaths while gently bringing your right ear toward your right shoulder.
- Do the same on your left side.
- Keep the rest of your body in a forward-facing posture, and turn to look over your right shoulder.
- Hold five breaths in this position.
- Repeat the same on the other side.
Up and down bending
- Holding your chin there for five breaths, lower it to your chest.
- After five breaths, return to a neutral position and let your head slowly drop back.
These stretches help release tension from your stressed-out areas, including your shoulders, neck, and head. Additionally, keeping an excellent posture will benefit you more.
3. Supine twist
- Hug your knees against your chest while lying on your back, then move both knees to one side and twist your torso the other way.
- Draw your knees and hips toward the floor while keeping your torso as square to the ceiling as you can.
- Hold for a minute.
- Repeat the same on the other side.
It makes the spine more flexible, improves digestion, and reduces lower back, spine, and hip discomfort. You can modify this stretch by placing a block under your knee to provide support.
4. Low Lunge
- Lunge forward while keeping your left leg extended and your right knee on the floor. Make sure your right foot is just behind your right knee.
- You can place your hands on the ground, on your knees, or up toward the ceiling (whichever feels comfortable) beneath your shoulders.
- Deepen your breathing as much as possible while stretching your spine and chest.
- Maintain this position and wait for five breaths to complete.
- Alter the side and repeat the same.
This stretch helps relieve the stress and soreness in your hips, thighs, and groin areas. A relaxing body can calm the mind, and with a calm mind, anyone can sleep early.
5. Sphinx pose
- Lie on your stomach with arms outstretched in front of you and legs extended behind you. Keep the tops of your feet flat on the ground.
- Place your forearms on the floor with your elbows beneath your shoulders.
- Lift your chest off the floor and look up toward the ceiling as you inhale.
- Think about stretching your spine as you press your hips and thighs into the floor and keep your shoulders relaxed.
- Avoid overextending yourself, and stop immediately if pain or discomfort arises.
- Maintain for 30 to 60 seconds (for beginners) and 3 to 5 minutes (if you can).
Sphinx is a fantastic stretch, a traditional yoga position, throughout your back. It not only induces sleep but is also effective for poor sleep postures.
Now that we have concluded, it’s undeniable that light exercises can do miracles when we talk about how to sleep early and have a deep sleep. Try out these five stretches and help your body relax.
Also, do not try strenuous stretching that makes you want to clench your jaw, wrinkle your brow, or curl up your toes. It is also best to avoid over-exerting your body. The goal of stretching is to relax the body, so try not to do anything that increases your heart rate too much.
Keep it light and go to bed early. Don’t be an owl!
