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November 19, 2021 · 5 min read
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Did you know that there are stretches and exercises that contribute to better sleep? When we hear of tips for unwinding before bed, we are often told to turn off electronic devices or take warm baths. And while these tips might work, research has shown that proper exercise and stretching routines can be a fast and effective way to improve the quality of your sleep by preventing muscle stiffness during your sleep and when you wake up.
Incorporating even just 10 minutes of gentle stretching into your bedtime routine can help you to relax your body and mind before you head to sleep.
Stretching before bed helps to relieve muscle tension, increase blood flow, and can prevent cramps during the night. For the best results, try beginning your stretching session 30 minutes before bedtime.
Here are some suggested stretches to try before bed:
By the end of the day, our shoulders can feel incredibly tense. The bear hug stretch helps to alleviate shoulder blade discomfort or pain.
To do this stretch,
We hold a lot of tension in our neck and shoulders during the day. Whether you’re hunched over a computer or sitting all day in an awful desk chair, it’s best to relieve some of that tension before you sleep to ensure a comfortable night’s rest.
To stretch your neck,
For those who sit at a desk for countless hours a day, it’s likely that your back, hips, glutes, and shoulders may become very tight and tense over time if not stretched properly. The knee to chest pose can help open up these areas and alleviate any harsh tension before you sleep.
How to do the knee to chest pose:
The quads are a large muscle group on the front of your legs that get a lot of use throughout the day. When your quads feel tight or sore, you may experience discomfort, preventing you from falling asleep. A standing quad stretch is a great and simple way to stretch these muscles.
How to perform the standing quad stretch:
Child’s pose is a common yoga pose that is great for relaxation, calming your breathing, and reducing stress — making it a great stretch before bedtime. It’s so relaxing, you may be tempted to fall asleep right there!
How to do a child’s pose:
In our article How Better Sleep Leads to a Clearer Mind, we discuss how sleep is beneficial for the brain. Exercise can play a large part in how well we sleep throughout the night. Many articles that list proven tips to sleep better at night often mention exercise as a natural aid for those who struggle with insomnia. So, why is that? How does exercise help you sleep more soundly?
According to research done by John Hopkins Medicine, at least 30 minutes of moderate aerobic exercise daily increases the amount of slow-wave sleep –– otherwise known as deep sleep –– where your brain has the chance to rejuvenate. Exercise also helps the cognitive process of allowing your brain to decompress which allows you to fall asleep faster.
When it comes to what exercises help you sleep better, Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep, encourages you to pick any aerobic exercise that you enjoy and will stick with, such as walking, biking, yoga, running, or swimming. You will see a difference in your sleep quality once you get into a routine.
Though stretching exercises will help you improve your sleep quality by helping you to relax before bed, having a quality mattress to sleep on will help you sleep well for years to come! Not sure what type of mattress would fit you best? Take our Sleep Profile Quiz to see what type of mattress may suit you and your home.
Make every night a moment of zen with Texas Mattress Makers’ current mattress sale!
You can shop by either comfort level, mattress type, mattress size, or budget, or come and visit any of our convenient Houston-area locations today!
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Get More From Your Mattress (and your money)
GET MORE FROM YOUR MATTRESS
(AND YOUR MONEY)