Frank R.We have all had trouble getting to sleep from time to time. However, when that problem is persistent, and you frequently wake up feeling tired and unrested then that is a problem that needs to be addressed head-on. That is where, for many, an evening stretch routine can come in handy. While it is no replacement for professional help and treatment, studies have shown that stretching in the evening can improve the situation of those who struggle to get to sleep at night. It also helps to keep your muscles flexible, improving overall aerobic ability. Here is my recommended 10-minute evening stretch routine, and why I believe it is important.
Stretching Helps Combat Insomnia
Insomnia is a condition that is characterized by a consistent difficulty to fall or stay asleep, or waking up far too early, for at least 3 months. According to research published in the Brazilian Journal of Psychiatry, insomnia affects as many as 15% of the world’s population, and can worsen your ability to concentrate and recall memories. Additionally, the resulting fatigue can impact your mood and attention span, resulting in lower quality of life and difficulty maintaining daily functions and relationships.
As it turns out, studies also show that stretching decreases the severity of insomnia, and helps improve the overall quality of sleep. It also reduces both tension and anxiety, helping us to combat any obstacles that come our way with more steadiness and control. All of these benefits make stretching a worthwhile inclusion in your bedtime routine, but there are some other reasons to limber up in the evening that we should consider as well.
Stretching Improves Flexibility
Performing a stretch routine once will not instantly give you immaculate flexibility, but sticking with one over a period of time — such as over the course of weeks or months — will help to relieve the tightness in your muscles and improve flexibility. Over time, if you are consistent with your stretch routine, you will be able to improve your range of motion, and relieve pressure on your joints. You will be able to extend your muscles more, and relieve pain in your joints and muscles. The best part about being flexible is that your muscles will be there for you when you need them: you will be able to stretch to your fullest without tightness or pain.
Stretching Helps You Relax
While it may sound paradoxical, exercise — such as stretching — can help you to relax. While people tend to focus more on the health benefits, such as weight loss and stress relief, the ability to more easily relax and rest is an important side effect of stretching. That is what makes stretching close to bedtime so ideal. In addition to improving your flexibility, and combating insomnia, you will also be more relaxed, and will find it easier to get in the right mindset for an evening winddown.
My Evening Stretch Routine
My quick, ten minute stretch routine involves a number of stretches that can be performed in any order. Each involves different muscle groups (though there is some overlap), helping you to become more limber and flexible throughout your body. Best of all, it will help you get to sleep more easily.
The Low Lunge
This stretch is great for strengthening the muscles in your core and lower body, while improving those muscles’ flexibility. Follow these steps to perform a low lunge stretch:
- Enter the lunge with your right foot below your right knee while extending your left leg behind you, keeping your left knee on the floor.
- Take deep breaths.
- Hold the pose until you have taken five deep breaths.
- Alternate legs, with your right leg behind you and your left foot below your left knee.
Neck Stretches
To do this stretch, you can either be standing upright or sitting in a chair. This stretch will help relieve the stress and improve the flexibility of your neck and shoulder muscles. Here is how it’s done:
- Slowly bring your right ear toward your right shoulder.
- Take deep breaths.
- Hold this position for five deep breaths.
- Now, look over your right shoulder while remaining front-facing with the rest of your body.
- Repeat on the other side.
Reverse Prayer
This stretch looks how it sounds. It helps improve the flexibility, durability, and range of motion of your upper arm muscles. Here is how to do it:
- With your hands behind your back, touch your fingers together and point them toward the ground with your elbows bent.
- Take deep breaths. When you exhale, rotate your hands so your fingers point upward.
- Inhale, and sink into your stretch.
Conclusion
These simple stretches will help you to obtain more flexibility, combat insomnia, and improve your range of motion quickly just before bedtime. Stick with them, and the benefits will be enormous. Personally, I find the routine highly rewarding and relaxing. If you are interested in more lifestyle, wellness, or mindfulness articles, feel free to check out our other blogs!
