5-minute bedtime stretches for a restful sleep
What's the story
Getting a good night's sleep is important for overall health and well-being. Adding stretching exercises to your bedtime routine can relax the body, reduce tension, and prepare you for restful sleep. From beginner-friendly to advanced stretches, here are some easy-to-do exercises that you can perform in the comfort of your home. Dedicating a few minutes each night to these may improve your sleep quality over time.
Relaxation technique
Forward bend stretch
The forward bend stretch is a simple exercise that helps release tension in the back and shoulders. Stand with feet shoulder-width apart, slowly bend forward at the hips and let your arms hang towards the floor. Keep knees slightly bent if needed. Hold this position for about 30 seconds while taking deep breaths to enhance relaxation.
Restorative position
Child's pose
Child's pose is a gentle stretch that works on your lower back and hips. Start on all fours, then sit back on your heels, stretching arms forward on the floor. Let your forehead touch the ground as you breathe deeply for thirty seconds to one minute. This pose calms you and eases stress.
Spinal flexibility
Cat-cow stretch
The cat-cow stretch enhances spinal flexibility and eases tension in the neck and back muscles. Get down on all fours with wrists underneath shoulders and knees under hips. Inhale as you arch your back (cow), followed by exhaling as you round it (cat). Repeat this sequence five times while keeping your breathing steady.
Hamstring release
Seated forward fold
Seated forward fold focuses on stretching hamstrings and calming the mind before bed. Sit with legs extended straight ahead; inhale deeply while raising arms overhead; exhale as you lean forward from hips, reaching towards toes or shins without straining yourself too much. Hold this position comfortably for up to one minute, focusing solely upon breath control throughout the duration of the exercise session.
Circulation boost
Legs-up-the-wall pose
Legs-up-the-wall pose helps with circulation by holding the legs above the heart level, promoting blood flow throughout the body. This position not only enhances overall circulation but also reduces swelling and tension in the legs. It is a simple yet effective way to relax before hitting the bed, promoting relaxation and calmness that can lead to improved sleep quality.