In today’s fast-paced world a good night’s sleep has become less of a priority for people falling behind their work schedule, chores, entertainment, etc. However, sleep should be treated as important as eating healthy food and doing physical exercises.
As per the reports of experts and doctors 8-10 hours of sleep is more than enough to get the person going. Sleep deprivation can lead to a range of mental and physical problems, including impairing your ability to think clearly, focus, react and control emotions. This can result in serious problems in the workplace and at home. This article will focus on 9 Stretches That will Surprisingly Make You Sleep Fast Anytime.
“A nighttime stretching practice allows your body to release built-up tension and provides [you with] an opportunity to integrate mindful breathing,” Kim Strother, a celebrity trainer, and yoga instructor tells us. “By creating a peaceful mind and a relaxed body, you’ll find the ability to both fall asleep with greater ease and remain in a longer, deeper sleep.”It is also founded that meditative movements, like stretching and yoga, performed before bed resulted in an improvement in sleep quality, as well as improvements in “quality of life, physical performance, and depression.”
Seems interesting? Take a glimpse of yourself.
SIDE NECK STRETCH
Step 1: In a seated position with your legs crossed, gently bend your head to the right, lowering your right ear to your right shoulder. Simultaneously reach your right hand down while dropping your shoulder away from your ear. You’ll feel a stretch in the left side of your neck.
Step 2: Hold for five breaths. Gently bring the head back to the center and repeat on the other side.
This stretch will relax the muscles around your head, neck, and shoulder and will help you get that comfortable sleep you desire.
LOW LUNGE STRETCH
Step 1: In a standing position, extend the right leg behind you, dropping your knee to the floor. Bend the left front knee, keeping it in line with the ankle as you lower.
Step 2: Inhale as you reach your arms above your head and extend them toward the ceiling, lengthening the spine. Hold for five breaths. Release and repeat on the other side.
This releases tension in the hip flexors, glutes, and lower back.
SEATED FORWARD FOLD
Step 1: In a seated position, extend both legs straight out in front of you.
Step 2: Inhale and reach both arms up, lengthening the spine. Exhale and fold forward, hinging at the hips as your arms reach towards your toes. Hold for five breaths and release.
This releases tension in the hamstrings and calves.
Step 1: Lie flat on your back and hug your knees into your chest. Lower both knees to your left side. Keeping the shoulders on the ground, extend both arms out as your torso twists.
Step 2: Take five breaths, making sure your hips are aligned, and then slowly bring the knees back to the center.
Step 3: Let your knees fall to your right side and repeat.
This opens tight shoulders and releases tension in the lower back.
Step 1: Sit on your shins with your knees hip-width apart, feet together behind you. Take one big inhale and on the exhale fold forward, lengthening the spine, drawing the ribs away from the tailbone, and stretching the head away from the shoulders.
Step 2: Rest your forehead on the ground, with your arms either comfortably at your side or extended out in front of you. Hold here for ten breaths or more as needed.
This releases tension in the neck and lower back.
KNEELING LAT STRETCH
Step 1: Come into a kneeling position in front of a chair, couch, or low table.
Check that your knees are directly under your hips. You can rest on a blanket or cushion for extra support.
Step 2: Lengthen your spine as you hinge at the hips to fold forward, resting your forearms on the surface with your palms facing together.
This stretch helps to loosen up the muscles in your back and shoulders, relieving pain and discomfort.
LEGS UP THE WALL POSE
Step 1: Lie on your back as you swing your legs up against the wall. Your hips can be up against the wall or a few inches away.
Step 2: Choose the distance that feels most comfortable. You can also place a cushion under your hips for support and a bit of elevation. Rest your arms in any comfortable position.
This is a restorative pose that helps to reduce tension in your back, shoulders, and neck while promoting relaxation.
Step 1: Lie flat on your back, then lift your legs and bend your knee with your feet flexed up towards the ceiling.
Step 2: Reach forward with your hands and grab the big toe of each foot to further bend the knees towards the armpits. If you’re able, rock side to side to gently massage the spine. Hold for 10 breaths or more as needed.
This releases tension in the spine, groin, and hips.
Step 1: Stand tall and inhale as you open your arms out wide. Exhale as you cross your arms, placing your right arm over your left and your leftover your right to give yourself a hug.
Step 2: Breathe deeply as you use your hands to draw your shoulders forward.
This stretch helps to alleviate shoulder blade discomfort or pain that’s caused by poor posture, or frozen shoulder.
Doing these simple stretches and exercises every day for about 10 minutes can reap really amazing results. A healthy and peaceful goodnight sleep is very much essential to help you get going for the next day’s hustle. Hope you find these exercises beneficial in every possible way.