How to utilise stretching for better sleep

Today, I want to delve into a fascinating topic that directly impacts our overall well-being: sleep.

Getting a good night sleep is invaluable. We have all experienced the benefits of it at one point or another, so it makes sense to do what we can to ensure we get a good sleep on a regular basis. Did you know that incorporating regular stretching into your daily routine can significantly improve the quality and duration of your sleep? It's true! Numerous studies have shown that stretching before bedtime can positively impact your ability to fall asleep faster and enjoy a more restful night. Things like restlessness, muscle spasms and muscle aches can all be signs you need to stretch before bed. Here’s how it works:

Relaxation of Muscles

Stretching helps to release tension and relax the muscles throughout your body. By engaging in gentle stretches, you can alleviate any built-up stress and toxins like lactic acid that have built up in the day, allowing your body to enter a more relaxed state conducive to sleep. A study by Hori et al. (2014) found that stretching exercises before sleep significantly improved sleep quality and reduced next-day sleepiness in middle-aged and older adults with sleep complaints.

Improved Circulation

Stretching promotes better blood circulation, which can aid in the delivery of oxygen and nutrients to your muscles. This improved circulation not only enhances muscle recovery but also contributes to a more restorative sleep experience. According to Halson (2014), better circulation through regular stretching plays a crucial role in optimising recovery and sleep quality.

Reduction of Pain and Discomfort

Many of us experience discomfort or pain, whether from sitting at a desk all day or engaging in physical activities. Stretching can help alleviate these issues by improving flexibility and range of motion, thereby reducing the likelihood of discomfort disrupting your sleep. Reynolds (2017) highlighted that regular stretching and exercise could help mitigate discomfort, leading to better sleep quality.

Stress Reduction

Stretching is an excellent way to unwind and de-stress before bedtime. It encourages deep breathing and mindfulness, which can help calm the mind and prepare you for a peaceful night's sleep. The relaxation response induced by stretching can counteract the stressors of the day, facilitating better sleep. Souissi et al. (2013) found that relaxation techniques, including stretching, could significantly improve sleep by reducing stress levels.

Regulation of Hormones

Some research suggests that stretching may influence the release of certain hormones, such as cortisol and melatonin, which play key roles in regulating our sleep-wake cycle. By engaging in regular stretching, you may help balance these hormones, leading to improved sleep quality and duration. Chaouachi et al. (2008) noted that regular physical activity, including stretching, could help regulate hormonal profiles, thereby enhancing sleep quality.

Best Time to Stretch and Duration

To maximise these benefits, it's best to incorporate stretching into your evening routine, ideally about 30 minutes before bedtime. A session lasting 10-15 minutes can be sufficient to relax your muscles, improve circulation, reduce discomfort, alleviate stress, and help regulate your hormones, setting you up for a restful night's sleep.

Incorporating stretching into your evening routine doesn't have to be complicated or time-consuming. 10-15 minutes of gentle stretching before bedtime is all it takes to make a noticeable difference in your sleep patterns.

So, why not join me in making stretching a nightly ritual? Let's prioritize our sleep health and reap the rewards of a more restful and rejuvenating night's rest.

Wishing you sweet dreams and restful nights ahead.