Do you stretch before and after exercise? For many, it’s a no brainer, especially having had it drilled in to us since our school sports days. But what about stretching before bed? Health experts say it’s one of the best times to stretch as we prepare for a night of slumber. But why and how should you stretch before bed?
Why Stretch Before Bed?
Gently bending, reaching and stretching out before bed makes sense. It allows us to:
- Shake off the stresses of the day
- Realign our bodies after a sedentary night on the couch
- Prepare for a calm, restful sleep
- Release tension and soften the muscles, so they’re ready for rest
How to Stretch Before Bed
To get the most out of pre-snooze stretching, focus on stretches that help you unwind. Vigorous movements will only hype up your mind and body, making it more difficult to prepare for the land of nod.
Stretches based on yoga asanas are ideal. Here are a few simple stretches to try:
- Cobra: Lie on a mat or towel on the floor, face down. Keep your feet together and point your toes our behind you. Rest your hands palms-down on either side of your waist. Raise your chin softly and lift your chest. With your shoulder relaxed and down, take a deep breathe and hold the stretch until you feel loosened up.
- Sleeping swan: This one will definitely get you into sleep mode. Place a pillow on the floor and sit behind it. Next, bend your left knee and allow the sole to rest on your right inner thigh. Raise your butt and then stretch your right leg behind. Drop your head and torso forward and rest your head on the pillow. Then, stretch your arms out in front of you and bend your elbows slightly. Hold this for up to 10 breaths. Then change legs and do it again.
- Prayer/child’s pose: If you’ve taken a yoga class, you may have done this stretch when resting between poses or asanas. Simply kneel on the ground and ensure the tops of your feet are on the ground behind you. Then sit back onto your heels and slowly take your chest down to your thighs. Next, place your arms on the floor in front of you and rest your head on the mat, between your upper arms. Breathe deeply until you feel relaxed.
These simple stretches – done before bed – may be all you need to unwind and enjoy a long, restful sleep. Zzz…
Originally published on Sep 16, 2013
