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Quick Nighttime Stretches For Immediate Sleep

December 24, 2020

Among natural remedies for relaxed and immediate sleep, from diffusing essential oils to drinking chamomile tea, stretching is often neglected. But, this simple act of stretching may help to fall asleep faster and enhance the quality of sleep. Research shows that there is a link between meditative movements, like yoga and tai chi, and improved sleep quality, which is further linked to a better quality of life.

A quick nighttime stretching is a perfect way to wind down a long hectic day. It takes only a few minutes to stretch the muscles, become mindful of breathing, and ease the way into sleep. Here a question arises in the mind that why does stretching have this effect on slumber? The answer is that stretching helps to focus attention on the body and breath, not on the stressors of the day. The awareness of the body helps to develop mindfulness, which promotes better sleep. Also, stretching offers potential physical benefits, aiding to relieve muscle tension, and reduce sleep-disrupting cramps. Just make sure to stick to gentle to moderate stretches. Doing a heavy workout before sleep can have the opposite effect.

In this article, we discuss some quick nighttime stretches for immediate sleep.

Bear Hug

The bear hug stretch works on the trapezius and rhomboids muscles of the upper back. It helps to ease shoulder blade pain or discomfort that is caused by bursitis, poor posture, or frozen shoulder. To do this bear hug stretch, firstly, you have to stand tall. Then inhale while opening the arms out wide and exhale while crossing the arms. After that, place the right arm over the left and the left arm over the right to hug yourself. Use the hands to draw the shoulders forward while breathing deeply. Hold this position for thirty seconds. To release, again inhale to open the arms back open wide and then exhale. Repeat the same with the left arm on top.

Kneeling Lat Stretch

The kneeling lat stretch helps to loosen up the muscles in the shoulders and back, relieving pain and discomfort. For this stretch, you need to come to a kneeling position in front of a low table, chair, or couch. Check that the knees are directly under the hips. For extra support, you can rest on a cushion or blanket. Then, lengthen the spine as you hinge at the hips to fold forward. Rest the forearms on the surface with the palms facing together. Try to hold this stretch for thirty seconds and repeat 2 to 3 times.

Low Lunge

The low lunge pose stretches the hips, groin, and thighs. Opening the chest helps to relieve pain and tension in this area along with the back and shoulders. Do not push yourself too hard while doing this stretch, and try to stay relaxed. To do this low lunge stretch, come into a low lunge pose with the right foot below the right knee, and the left leg extended towards the back, keeping the knee on the ground. Bring the hands to the floor beneath the shoulders, on the knees, or upward toward the ceiling. Inhale and exhale deeply, focusing on lengthening the spine and opening the chest. Try to feel the line of energy reaching out through the crown of the head. Hold the pose for five breaths and then repeat on the opposite side.

Child’s Pose

This pose is a resting stretch and is similar to the kneeling lat stretch. But, the child's pose is more relaxing. This stretching is perfect for tuning into the breath, reducing stress, and relaxing the body. Also, it helps to alleviate pain and tension in the neck, back, and shoulders. To do this pose, come down on the knees, sitting back on the heels. Hinge at the hips to fold forward. Rest the forehead on the floor. After that, extend the arms in front to support the neck, or bring the arms alongside the body. For extra support, you can use a cushion or pillow under the thighs or forehead. Breathe deeply while bringing awareness to any areas of tightness or discomfort in the back. Hold the pose for up to five minutes. Also, you can come into the child's pose in between other stretches to give rest to the body.

Bonus Tip: Get a Durfi Mattress

The quality of the mattress influences the quality of sleep. So, it is essential to choose a mattress that is comfortable and supportive, as it helps in getting a peaceful sleep. Durfi presents the best mattress for a night of comfortable and relaxed sleep. The unique foam used in the Durfi mattress has antibacterial technology and is breathable. It boosts air circulation in the mattress. The Durfi mattress offers zero partner disturbance and assures correct spinal alignment.

Final Words

Stretching encourages the muscles to relax and lengthen, especially to release the tension of the day. And one more perk of nighttime stretching is that it simply feels great!

So, buy a Durfi mattress and practice quick nighttime stretching for immediate sleep.