Stretching for Better Sleep

Are you looking for a way to improve your sleep this winter?

Stretching might be exactly what you need! Studies have shown that gentle stretching before bed can improve symptoms of insomnia, improve sleep quality and reduce the frequency and severity of muscular cramps throughout the night. (1)

Our practitioners frequently prescribe stretching for their patients, and for good reason – here are some general benefits of stretching (2):

  • Reduce body pain

  • Reduce stress and improve mood

  • Increase mobility and flexibility

  • Improve muscle health and performance

  • Reduce the risk of injury

  • Promote weight loss

  • Improve circulation

So why does stretching have such great benefits for our bodies and our sleep? For one, stretching helps us get in touch with our bodies by focusing on our breath and not the stressors of the day. In turn, this awareness promotes mindfulness which has been proven to achieve better sleep. (2)

Secondly, as mentioned above the physical benefits of stretching relieve muscle tension, and prevent cramping and other sleep-disrupting aliments.

There are five stretches that you can implement into your nightly routine to help you fall asleep faster, and improve the quality of your sleep (3):

1.      BEAR HUG

This stretch works the rhomboids and trapezius muscles in your upper back to alleviate shoulder pain or discomfort.

To do this stretch:

Stand tall and inhale as you open your arms out wide. Exhale as you cross your arms over each other to give yourself a hug. Take a few deep breaths and hold this for 30 seconds. Inhale as you release your arms back wide and repeat with the alternate arm on top.

 

2.      NECK STRETCHES

This works to relieve tension in our neck, head, and shoulders.

To do this stretch:

Sit or stand upright. Take your right hand to the top of your head and gently bring your ear towards your right shoulder. Hold for 5 deep breaths and repeat on opposite side. Turn to look over your right shoulder whilst keeping the rest of your body facing forward. Hold for 5 breaths and repeat on other side.

 

3.      CHILD’S POSE

Perfect for tuning into your breath, relaxing your body and relieving pain in your back, shoulders, and neck.

To do this stretch:

Kneel on your knees and sit back onto your heels. Slowly hinge at your hips to fold forward and rest your forehead on the floor. Extend your arms in front of you to support your neck or bring your arms alongside your body. Breathe deeply and hold for up to 5 minutes.

 

4.      SEATED FORWARD BEND

Loosen your spine, shoulders, hamstrings, and lower back.

To do this stretch:

Sit down with your legs extended in front of you. Hinge at your hips, reaching your arms out in front of you (touching your toes if you can). Relax your head and tuck your chin in, hold for up to 5 minutes.

 

5.      LEGS UP THE WALL

Perfect for restoration and lymphatic circulation. Can also reduce tension in your back, shoulders and neck whilst promoting relaxation.

To do this stretch:

Sit on the ground with the side of your body against the wall. Lie on your back as your swing your legs up against the wall. Your hips can either be against the wall or a few inches away, whichever is more comfortable for you. Rest your arms where comfortable and remain in this pose for up to 10 minutes.

 

Please remain gentle with your nightly stretching as we don’t want it to have the opposite effect! And if you’re interested in learning more benefits of sleep, check out our previous blogs in the “Lifestyle Tips” section of our website.

References:

1. Hallegraeff J, van der Schans C, de Ruiter R, de Greef M. Stretching before sleep reduces the frequency and severity of nocturnal leg cramps in older adults: a randomised trial. Journal of Physiotherapy. 2012;58(1):17-22.

2. Huizen J. Stretching before bed: Benefits and stretches to try [Internet]. Medicalnewstoday.com. 2020 [cited 25 May 2022]. Available from: https://www.medicalnewstoday.com/articles/stretching-before-bed

3. Cronkleton E. 8 Stretches to Do at Night Before Sleep [Internet]. Healthline. 2021 [cited 25 May 2022]. Available from: https://www.healthline.com/health/stretching-before-bed

Kara Rosker