Incorporating a nightly stretching routine before bed might seem like a simple addition to your evening ritual, but it can have a notable impact on your body and overall well-being. Stretching for just five minutes before sleeping could potentially have several health benefits.
Benefits of daily nightly stretching
Dr Vajjala Shravani, MPT (Cardiovascular), certified Pilates instructor, Indiranagar, Bengaluru, tells indianexpress.com, “A quick 5-minute stretching session before bed can work wonders on your body and mind, setting the stage for a peaceful night’s sleep. Gentle stretches elongate muscle fibres, reducing tension and promoting a sense of physical ease. This release of tightness can be particularly helpful after a long day of sitting or physical activity, easing any lingering muscle soreness and promoting overall comfort.”
Stretching triggers the parasympathetic nervous system, he says, often referred to as the ‘rest and digest’ system. This counteracts the stress response, leading to decreased heart rate, lowered blood pressure, and a calmer mental state, making it easier to drift off to sleep.
Stretching also enhances blood flow to your muscles and tissues, delivering essential nutrients and oxygen while removing metabolic waste products, Dr Shravani adds. “This can lead to a feeling of warmth and relaxation throughout the body.”
Focusing on your breath and movements during stretching can be a form of mindfulness, drawing your attention away from daily worries and promoting mental clarity. This can be particularly beneficial for those who tend to ruminate or experience racing thoughts before bed.
By reducing stress, promoting relaxation, and improving muscle comfort, stretching can create a more conducive environment for falling and staying asleep. (Source: Freepik)
Best stretches for bedtime relaxation
According to Dr Shravani, not all stretches are created equal when it comes to preparing for sleep. Here are a few particularly effective choices you can try for 5-minutes before bedtime:
Child’s Pose: This gentle forward bend stretches your back, shoulders, and hips while promoting relaxation and deep breathing.
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Cat-Cow Pose: This flowing movement warms up the spine, stretches your back muscles, and encourages deep abdominal breathing.
Legs Up the Wall: This restorative pose helps to reduce swelling in the legs, improve circulation, and calm the nervous system.
Neck Rolls: Gently rotating your neck from side to side releases tension in the neck and shoulders, promoting relaxation.
Forward Fold: Bending forward and reaching for your toes stretches your hamstrings, calves, and lower back, relieving tightness and promoting a sense of calm.
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Role of daily stretching before bed in alleviating common issues like insomnia or restless legs
Dr Shravani informs, “Research suggests that incorporating a stretching routine before bed can have positive effects on sleep quality and may even help alleviate issues like insomnia or restless legs syndrome.”
Insomnia: By reducing stress, promoting relaxation, and improving muscle comfort, stretching can create a more conducive environment for falling and staying asleep.
Restless Legs Syndrome: Stretching the calf muscles and hamstrings before bed can help reduce the urge to move your legs, improving sleep quality for those with restless legs syndrome.
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