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4 Bedtime exercises you must do for better sleep!

There are many natural remedies to get sleep like chamomile tea, essential oils and much more. However, there are some stretches that you must do to get asleep faster. You might wonder how stretching can help you get better sleep. When you stretch your body, you focus your attention on your breath and body, this helps you develop mindfulness and get better sleep.

Let’s take a look at some of the exercises and stretches:

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  • Bear Hug

This stretch works on your upper back muscles. It relaxes your pain that is caused by poor posture, frozen shoulder etc. You have to hug yourself in this stretch. For this first, you must stand straight and take a deep breath. Cross your arms and give yourself a tight hug. Breathe deeply as you use your hands to draw your shoulders forward. Hold this stretch for 30 seconds and to release, inhale to open your arms back open wide. You can now repeat this for as long as you want.

4 Bedtime exercises you must do for better sleep!
credits: Pinterest
  • Neck Stretches

Neck Stretches help you relieve tension in your head, neck and shoulders. It is one of the easiest stretches. Sit on a chair, and take your right hand to the top of your head. Gently bring your right ear towards your right shoulder and hold it for 5 seconds. Repeat the same on the opposite side. Now, turn to look at your right shoulder keeping the rest of the body facing forward, and hold this position for 5 seconds. Repeat the same on the opposite side. Repeat the same stretches with your chin down to your chest.

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4 Bedtime exercises you must do for better sleep!
credits: ATI Physical Therapy
  • Child’s Pose

The child’s pose is a resting stretch which is perfect for relaxing your body and reducing stress. It also relieves pain and tension in your back, shoulders and neck. Come down on your knees and sit back on your heels. Hinge at your hips and fold forward, try to rest your head on the floor. After this, extend your arms in front to support your neck as shown in the photo. You can use pillows or cushions under your thighs for extra support. Breathe deeply and hold this pose for up to 5 minutes.

4 Bedtime exercises you must do for better sleep!
credits: Gaia
  • Forward Seated Bend

This stretch is very good for your hamstrings, spine and shoulders. You might have done this exercise when you do warm-up for sports or before dancing. Here you have to sit down with your legs extended in front of you. Try to touch your toes with your fingers and relax your head and chin into your chest. Try to hold this position for 5 minutes.

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4 Bedtime exercises you must do for better sleep!
credits: very well fit

These are some of the exercises that you can do before your bedtime. They relax your body and de-stress it from the daily hustle.

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