Have you got a bedtime routine that helps you fall asleep fast?
Or maybe you’ve read that you should create one if you have problems sleeping. Personally, when I notice that my sleep hasn’t got the needed quality or when I wake up at 3 am every night I try to incorporate some things that always help!
Honestly, there are so many things you can do , but it doesn’t mean they are the right choice for you! So don’t be afraid to experiment. Sometimes, just avoiding screen and cell phone time before bed will help. Other times you might add a delightful cup of chamomile tea and you will feel calmer.
However, one of the things that always helps me is stretching. Yes, you’ve heard it right. I do stretching before sleep to get the better sleep quality my body needs and to unwind completely into a restful night.
“Stretching before bed can help your body relax and aid in better sleep,” explains Dani Coleman, lead trainer at P.volve Los Angeles.
. “When you stretch before bed, it can help promote blood flow to your muscles, flexibility, and help to relieve tension in places we typically overuse throughout our day like our neck and shoulders. Furthermore, stretching with the proper use of your breath can help calm your nervous system and help your mind release stress before sleeping.”
How long?
Anywhere between five to 20 minutes of stretching time can alleviate soreness, increase mobility, and calm the mind and body,”
You should hold each stretching position for a period of time—30 seconds to a minute. Then, close your eyes and practice some meditative breathing to complete the ritual.
What are the stretching poses?
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CHILD’S POSE
This is my favorite to calm my breath and totally relax. This is how to do it
Kneel gently on your shins. Keep your toes untucked and knees slightly wider than your hips
Next, walk your hands in front of your body, bow your head and rest it on the floor
You can outstretch your arms, palms facing up or down
Hold it for two minutes and breathe deeply.
2. CAT-COW
I like this pose because my spine feels soo good afterward 
Start with all fours on the ground, your abdominals in, and curve your upper back like a cat.
Look up to the sky, arch your lower back and inhale deeply.
Exhale as you drop your chin into your chest, pull your spine into a neutral position.
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DOWNWARD DOG
Plant your feet and hands on the floor, rise up, leading with your glutes to make an A-shaped frame.
Lean your weight back into your heels to target your calves.
By pushing out your glutes towards the ceiling, rise out!
4. NECK CIRCLES-
This is an old-known stretch we’ve all done, but didn’t know that it would be such a good stretch for our bedtime routine!
Drop one ear toward your shoulder in a gentle way and carefully circle your neck in one direction.
Slowly repeat eight times on one side and then repeat in the other direction!
5. NECK STRETCH
You can be in a seated or standing position for this one. Maintain an upright and comfortable position.
Your face is pointed forwards. Gently put your right hand to your left ear while resting your right ear on your right shoulder.
Hold for 30 seconds.
Switch on the other side.
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SUPINE TWIST-
After this stretch, your spine will thank you!
While lying on your back, gently draw your right knee to your chest. Let your left leg stay long on the ground!
Interlace 10 fingers around your right shin and pull the leg.
Take a deep breath in. Exhale and draw the right knee to the left side and extend your right arm out to the side in line with your shoulder. Keep both shoulders grounded as you twist.
Switch to the other side.
7. SIDE STRETCH
You can do this sitting or standing
.
Gently reach your right arm up. Then bend over to the left, elongating the right side of your body.
Deepen into the stretch and breathe in and out.
Repeat on the other side.
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BUTTERFLY POSE-
While doing this pose you can give your feet a gentle massage:)
Sit on the floor and put your heels together, knees wide, and hands resting on your feet.
Brace the core, exhale, and gently lower your torso toward the middle of your thighs.
Try to stretch your spine, and press your elbows against your inner knees to open your hips further.
Hold for at least 30 seconds.
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PIRIFORMIS STRETCH
Bring your right leg forward, placing your shin parallel to your hips. The left leg is back and in a straight position.
Lean your torso over your right leg to feel a stretch deep within the glutes, where the piriformis is located.
Repeat on the other side.
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SEATED PEC STRETCH
Sit in a comfortable position and bring your hands behind your head and clasp your fingers.
Bring your elbows backward away from the front of your body.
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LEGS UP THE WALL-
This is a stretch that regulates your nervous system and improves blood circulation.
Lie on your back,(you can use a pillow if it feels cozier) and swing your legs up the wall, either directly against it or a few inches away
Stay like this for a few minutes, and feel all the blood from the feet rush down into the body.
I am telling you, there is no better way to end your day than doing these stretches! Your body will thank you and you will soon notice great changes in your sleep! Try them out and tell us about your experience!
