There is nothing quite like being ready to drift off into a sound slumber after a long day. The feel of being surrounded by blankets and pillows…as if you’re lying in one giant cloud. But what happens when you just can’t seem to get there? The following are 5 stretches that you can do just about anywhere to help facilitate a better night sleep and put that restless insomnia to bed:

1 – Do the lean

We have a tendency to worry as humans; worry about what to have for dinner, how the big meeting will go, or if there will be traffic on the commute home. Throughout our days this worry causes us to unconsciously hold tension in various areas of our body (i.e. shoulders, back, hip flexors, etc.) First, stand up straight with your feet shoulder-width apart. Gently twist your upper body to the right, grabbing your right hip with your left hand. Slowly repeat this movement to the left. Next, face forward and gently reach your right arm above your head and lean towards the left. Repeat this action on the other side when ready.

2 – Turn back time

Wouldn’t it be nice to literally turn back the clock? Well with this stretch we metaphorically can as your body is acting as the minute hands! First, lie flat on your back on the floor. Should you require extra support, you can try to put a pillow in the small of your back, however nothing too high. Slowly raise your left arm above your head as your right arm lands in the 3 o’clock position. Gently rotate through the numbers 1 to 6, then switch sides to rotate through numbers 11 to 6. Here you are physically releasing your upper body and shoulders, as well as emotionally releasing the thoughts of the day by concentrating on the specific actions and positions of your body.

3 – Pamper those peddlers

We are busy bees and although we can race here, there and everywhere… we can develop a nasty habit of developing nighttime leg cramps if we do not stretch out properly. Ladies….those stilettos (although b.e.a.utiful) are not helping! Before climbing into bed, get into a kneeling position, with your weight on the balls of your toes. Very slowly, start to lean back until you find yourself sitting on the base of your heels, appreciating the stretch along the underside of the foot and back of the ankle. Hold this position for 30-60 seconds and return to starting position.

4 – Child’s Pose…Because you’re never too old to act like a child

A common position in yoga therapy used to promote relaxation and restoration in the mind-body connection, this stretch helps to release the back while being incredibly comfortable! Begin by kneeling on the floor and extend both arms above your head. Sit back towards your heels and slowly lean forward until your forehead is resting on the floor. Hold the pose for 30 seconds and ensure to take several deep breathes to re-centre. If it is more comfortable, place a towel or low pillow underneath your knees.

5 – Breathe

This one may sound like a given, but we take the power of breath for granted. And I mean a deep and restorative breath. Get into bed and lie flat on your back. Exhale through your mouth and feel your chest slowly empty. With your hands resting on your stomach, slowly breathe in through your nose as call attention to how your hands rise with the depth of the breath. Hold this breath for 3 seconds, then gently exhale through your mouth as your hands fall with the contraction of your stomach muscles. Repeat this two to three times.

References

Gothe, N., & McAuley, E. (2016). Yoga is as good as stretching-strengthening exercises in improving functional fitness outcomes: results from a randomized controlled trial. Journals of Gerontology Series: A Biological Sciences and Medical Sciences, 71 (3), 406-411.
Radford, J., Landorf, K., Buchbinder, R., & Cook, C. (2007). Effectiveness of calf muscle stretching for the short-term treatment of plantar heel pain: a randomized trial. BMC Musculoskeletal Disorders, 8, 36-38
Shaffer, A. (2016). Stretches you should be doing (but aren’t). Health Magazine, 30, (2), 47-49.
Tufts University. (2012). Suffering from low back pain? Maybe you should try yoga? Tufts University Health and Nutrition Letter, 29 (12), 3-3.