3 Relaxing Stretches for Better Sleep

Have you been struggling to find calm at night, restlessly waiting to fall asleep or experiencing disrupted sleep?

It’s no surprise that high stress levels are a significant factor in not being able to have a revitalizing sleep at night.

I don’t want to label stress as a bad thing. It can actually be beneficial in small bursts, when something urgent needs our attention and our action. But it becomes problematic when it’s chronic, meaning our stress levels are very high for long periods of time. And in today’s modern society, almost everything has the effect of causing our stress levels to rise and stay up.

Chronic stress has a significant impact on our physical health, leading to high blood pressure, elevated stress-hormones and unnecessary muscle tension. These symptoms can make it challenging to relax in bed and have a peaceful night’s sleep.

That’s why I want to share these 3 relaxing stretching exercises, that are simple, effective, and easy to do in your bed before sleeping.

Please remember, the goal of these stretches is to bring a sense of relaxation, so avoid pushing your body into positions that cause pain or discomfort, as this can lead to even more muscle tension.

1. Seated Forward Fold Stretch

How to do: Sit on your bed with your legs extended in front of you. Gently, begin to lower your body, sliding your hands down your legs towards your feet. Once you reach a comfortable place, where you feel a nice stretch in your back and hamstrings, stay there and hold the stretch for at least 5 seconds (can be held up to 1-2 minutes, if comfortable).

2. Upper Trapezius Stretch

How to do: Start by sitting in a comfortable position – either cross-legged, with your legs folded under you or with your feet on the floor. Raise your right hand and place it on your head. Tilt your head to the right, gently adding to the stretch with your hand. Hold for 5-15 seconds, then repeat on the other side.

3. Chest-Opening Stretch

How to do: Sit on the bed with your legs straight, and a pillow placed behind your back. Lay down on your back so that the pillow is positioned under your upper back. Raise your arms overhead. Feel the gentle stretch and opening in your chest and shoulder area. Since this is a very relaxing position, you can stay this way for a few minutes or as long as you feel comfortable. If you want to experience an even deeper stretch, try adding a second pillow.

I truly hope these stretches are helpful in relaxing you and bringing you a deep sense of calm to have the best, most rejuvenating sleep ✨

Love and Blessings!

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