stretch for sleep

Stretch to Make Falling Asleep Easier

What is more dreadful than not being able to fall asleep?

Getting comfortable feels impossible and your feet are restless; your brain is flickering through the day and won’t seem to switch off; even your eyes begin to feel weary and tight from keeping them closed while you can’t fall asleep. It is a helpless feeling that is nothing other than frustrating. If you deal with this on a regular basis, it is worth trying some easy and natural solutions for making the process easier. 

A few simple stretches to help you sleep

Rather than looking at your news feeds for an extra ten minutes before bed, try using these stretches to relax your body and release any lingering muscle tension. The focus here should be on slow movements and mindfulness- take deep, full belly breaths in and out during the stretches to nourish the cells of your body and brain with the oxygen they need to find some calm before bed.

  • The Happy Baby: Life on your back, bring your knees up toward your chest and grab the inside edges of your feet with your hands, with palms facing out. Stretch your knees out to the sides then lower them down toward your armpits. Gently rock from side-to-side and hold for 10 breaths. 
  • The Seated Side Bend: Sit, preferably on a pillow, with legs criss-crossed. Put your right hand on the floor to the side of your hip and extend your left arm up by your ear. Lean to the right keeping your butt on the floor. Hold 10 breaths, switch sides repeat. 
  • Figure four: Lie on your back with legs extended. Cross your right leg over your left so that your right ankle rests on your left thigh. Clasp your left thigh from behind and pull your knee up toward your chest. Hold for 10 deep breaths then switch sides and repeat. 

We want to help you improve your sleep life

You’ll notice that a lot of these stretches target regions that accumulate tension throughout the day. The idea is that you are not only toning your muscles and increasing their flexibility, but also relaxing your body and putting it in a conducive shape for sleep. At Holmes Chiropractic, we believe that sleep is a key element of wellness and we want to help you get the sleep you deserve. If you are having trouble falling or staying asleep due to back pain or mechanical dysfunction, give our office in Houston a call to schedule an appointment today. 

Dr. Randall Holmes, D.C.