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Everyone knows that stretching helps relieve muscle tightness and increase mobility, but it can also help you get a better night’s sleep! Stretching before bed can help relax your body and mind, giving you the ability to fall asleep easier and remain in a longer, deeper sleep. With better sleep, you can improve various life-altering benefits, such as quality of life, depression, and physical performance. You should plan to stretch about 30 minutes before bed, so go ahead and give these a try!

NECK STRETCH

  • Step 1: Sit or stand with good posture. 
  • Step 2: While looking forward, tip your right ear toward your right shoulder while reaching your left hand toward the floor. 
  • Step 3: Guide your head towards your right shoulder with your right hand and hold for 20-30 seconds. 
  • Step 4: Repeat 2-3 times on the right, then switch to the left side and repeat. 

PIGEON STRETCH

  • Step 1: Bend your right knee and extend your left leg behind you. 
  • Step 2: Place your hands on your hips or on the ground and gently arch back.
  • Step 3: Hold this for 5 breaths and then repeat with the left knee in the front.

SUPINE TWIST

  • Step 1: Lie flat on your back and hug your knees to your chest. Lower both knees to your left side. Keeping your shoulders on the ground, extend both arms out as your torso twists. 
  • Step 2: Take 5 breaths, making sure your hips are aligned, and then slowly bring your knees back to center. 
  • Step 3: Let your knees fall to your right side and repeat.

CHILD’S POSE

  • Step 1: From your hands and knees, slowly lower your butt toward your feet. Reach straight out with your hands. 
  • Step 2: Hold for 30 seconds.
  • Step 3: Return to your hands and knees and repeat 3 times.

BEAR HUG

  • Step 1: Stand with good posture and inhale as you open your arms out wide. 
  • Step 2: Exhale as your cross your arms, placing your right arm over your left arm as you give yourself a hug.
  • Step 3: Breathe deeply as you use your hands to draw your shoulders forward. 
  • Step 4: Hold for 30 seconds. To release, inhale to open your arms back open. 
  • Step 5: Exhale and repeat with your left arm on top.  

                                   

Written by guest Malaina Dunn and edited by GUADS staff member Kate with contributions from  spotebi.com, doorcountrypulse.com, https://juruyoga.com/7-yoga-poses-that-will-help-you-fall-asleep-faster/

https://www.webbernaturals.com/en-ca/learn/the-5-best-stretches-to-do-before-bed/