In our busy, stressful world, it can be challenging to relax and wind down enough to fall asleep. So, you might be wondering, “How can I relax and fall asleep at night?” A great strategy is stretching before you go to bed, so your body and mind are relaxed. To help you out, we’ve collected four of the best stretches to do at night, and we’ll also tell you exactly how to do them for the best results.
Stretching before bed helps you relax your body, avoid waking up with muscle pain, and fall asleep faster. Some of the best stretches to do before going to sleep include:
- Neck Circles
- Side Stretch
- Simple Hamstring Stretch
Do each of these stretches for anywhere between 30 seconds to one minute or for three to five breath cycles. You can do them on your bed or on the floor, and if necessary, you can use a pillow to help support your weight as you stretch.
All of these stretches are simple to do, but knowing exactly how to do them will help you receive the maximum benefits. So, get into something comfortable and keep reading to learn more about stretching before bed.
4 Relaxing Stretches To Help You Fall Asleep
Sitting tall, relax your shoulders and inhale deeply. As you exhale, let your right ear fall toward your right shoulder. Continue exhaling as you roll your head forward toward your chest, and then toward your left shoulder. Inhale as you return your head to the center. Repeat in the same direction one or two more times, then switch sides and repeat, starting with your left ear falling toward your left shoulder.
Start in a quadruped position, hands beneath your shoulders and knees beneath your hips. Take a deep inhale and then on the exhale, extend your head and tail toward the ceiling. Inhale and lightly squeeze your abs as you arch your spine toward the ceiling. Move slowly through these two positions two or three more times.
Sit up tall with your legs either crisscrossed or tucked underneath you. Reach your right hand toward the ceiling, inhale deeply, and then exhale as you reach it toward the left. Continue breathing deeply as you stretch. Relax your shoulders and slide your left hand along the floor farther away from your body as you deepen into the stretch. Hold the stretch for 30 to 60 seconds, or until you’ve completed three to five cycles of breath.
Simple Hamstring Stretch
Sit up tall with your legs extended in front of you. Take a deep inhale, and as you exhale, let your upper body drape over your legs. You can stay in this relaxed position for 30 to 60 seconds, or try one of these variations:
- Flex your feet to stretch your calf muscles.
- Keep your back straight for a more intense hamstring stretch.
- Bend your knees slightly for a more gentle stretch. You can even put a pillow under your knees for extra support.
We hope these four stretches will help you fall asleep faster and stay asleep longer. Try adding them to your nightly routine for the best results!