One of the best ways to calm your body down and get it in a relaxed state that’s conducive for a good night’s sleep, is to engage in a few pre-bedtime stretches. Not only will these stretches relax you, but you’ll also wake up refreshed and less stiff.
It’s important to note that you don’t need to warm up when doing stretches before bed. The goal is to wind you down and not perk you up.
The first step is deep breathing. You need to watch your breathing when doing the stretches mentioned below. The stretches below are relaxing and do not require much effort or exertion. So, inhale and exhale deeply and in a rhythmic fashion.
- Seated side bends
Cross your legs and raise your left arm above your head. Now lean sideways to the right so that the side of your torso gets a good stretch. Next, repeat on the other side with your right arm raised. - Cat-camel
Get on all fours. Inhale slowly and drop your belly down and arch your back as you look upwards. Next, exhale as you bring your hips up and round your back like a camel’s hump. Do this move a couple of times. - Child’s pose
Sit on your heels with your back upright. Now slowly lean forward till your forehead touches the floor. Your arms should be relaxed and by your side. Hold this position for 30 to 60 seconds. This should stretch your lower back. - Back stretch
From the child’s pose, straighten both your arms out in front of you and reach as far as you can go. Hold the stretch for 30 to 60 seconds. - Lying twist
Lie on your back with both your arms stretched out on the floor at shoulder level. Keep your feet close together. Bring both knees upwards and towards your chest. Now lower both knees to the left side. This should twist your trunk sideways. Hold for 30 to 60 seconds and repeat on the other side. - Happy Baby
This yoga stretch with the cute name is a pose that’s similar to what babies do. Lie on your back, bring both your legs up with the soles facing the ceiling. Your knees should be bent and your feet low enough for your palms to grip your soles.
This is like baby playing with his feet and toes. You need to grab the big toe of each foot and bring your knees closer to your chest. If possible, you may wish to rock side to side to further massage your back. This stretch will relieve pressure on your hips and back. It’s a relaxing stretch that is ideal before bedtime.
Seniors who have problems sleeping should use these stretches to wind down. Taking a magnesium supplement (considered as nature’s tranquilizer) will further help to promote better quality sleep.
Ideally, seniors should have a fixed bedtime and wake-up routine. When your sleeping routines are fixed, your body will adapt and automatically long for sleep when bed time approaches. When you wake up, you’ll feel refreshed instead of drained.
So, have a routine, do the stretches mentioned above and take a magnesium supplement if possible. May you sleep like a baby.
