Stretching is probably the last thing on our minds when it is time to go to bed. The last thing anyone wants to do is start exercising when they are tired.
Oddly, enough, though, that is exactly what we should. We are not talking about a vigorous aerobics session, or military-style push-ups, but rather a wind-down sequence that completes your day, and gets your body prepared to sleep more restfully.
Maybe, once you read the twelve reasons we know that stretching before bed benefits your body, you will understand and embrace the importance of a pre-bed stretching routine.
One thing we should clarify is that you don’t finish the routine, then fall into bed immediately. It is recommended that you complete your exercises thirty to sixty minutes before going to bed.
This way, you won’t be tempted to say you are too tired, and head straight for the bed. Remember that you can do them while you are watching your favorite television show, or listening to soothing music.
#1 Does Stretching Help You Sleep Better?
Probably, the main reason for stretching before bed is that it has been proven to help you sleep better. Sleep is less fitful, and you sleep longer, as opposed to waking up every few minutes. And your sleep is deeper. No doubt, stretching improves sleep quality.
#2 Prepares for Sleep
Your body is more relaxed when you climb into bed. More importantly, your mind is relaxed and is turned off.
You know how you can’t fall asleep because your mind is racing, thinking about everything that happened today, and what you need to do tomorrow?
A brief nightly routine of stretching can stave off these thoughts. The mind is ready to sleep, too, just like the body is ready.
#3 Assists Stretching During Sleep
We all know what it is like when we are in a deep sleep, and then we are awoken with a sharp pain in the calves, right?
That’s because we have over-stretched our leg muscles in our sleep.
And, while we can’t stop the body from stretching, we can do pre-bed stretching to make the involuntary stretching during sleep easier to deal with.
Leg cramps are awful. They wake you up from your sleep, then you have to walk around the house, drink water, and try to find ways to release those cramps. Some people keep pickle juice on hand specifically for this purpose.
Regardless of how you get rid of your leg cramps, the fact is, now you have lost an hour of sleep. You are wide awake.
At this point, you have to get back into bed, and hope that you can fall asleep again.
Plus, you have to count on those leg cramps not resuming their reign of torture.
Yet, if you had stretched before bed, there is less chance the cramps would have happened.
Your muscles and tendons would have already been properly elongated, so that the sudden sleeptime stretch wouldn’t be as painful.
#4 Rejuvenates Body
In itself, stretching has restorative values because it provides fresh oxygen to the lungs and muscles. It helps to heal many ailments, and generally speaking, stretching makes us feel really good, both physically and mentally.
Sleep is another function the body needs in order to repair and restore. This is why proper sleep is so important to good health.
Now, combine bedtime stretching with restful sleep, and you have positioned your body for strength, agility, and awareness.
#5 Relieves Stress
Any form of exercise, whether vigorous regimens, or light stretching, will help to relieve tensions due to stressful situations and circumstances.
Endorphins are released that make us feel good. Also, the stretching makes us more flexible. In doing so, the tightness in the neck, arms, back and face melt away.
Our body opens up, rather than remaining shut like a clam shell causing all kind of damage.
If we can remove some of that tension and stress before we get to bed, sleeping will be much easier and more comfortable.
#6 Relaxes Muscles
You don’t have to run a marathon for your body to recoil in agony. For most individuals, everyday life is a marathon.
We come home, all worked up from something or another. Our minds are zooming, and our muscles are rebelling.
The muscles are craving a nice stretch to cool them down. Once the muscles are relaxed, then it is much easier for the rest of the body to relax.
#7 Physical Activity
Whether your job requires hard labor, or you sit all day at a desk, your body demands a properly structured physical activity.
Stretching targets specific functions such as lengthening and strengthening tendons and ligaments for supportive roles to the muscles and joints.
Each component of the body has its purpose, but they must be in optimal condition to produce the best results.
Focused stretching improves the body’s flexibility, and smooths the aches and pains from the daily grind.
#8 Free Exercise
Many of us can neither afford the money nor the time to take classes outside of the home.
That’s the beauty of stretching! It is free and it is convenient. There is no equipment to buy, and no time taken away from other things you enjoy or need to do.
Stretching is the perfect exercise because it can be done anywhere. Also, if done in blocks, it doesn’t even have to be done at the same time.
For example, if you want to do six different stretches, targeting various areas of the body, it is only necessary to complete the repetitions for one exercise. As long as you do the same to both sides of the body, you can complete the other stretches at another time in the day.
Videos are free on sites such as YouTube. You can follow along if you are not sure what exercise to perform, or need a demonstration on how to perfect a stretch.
#9 Toning Properties
Consistent, gentle stretching tones up the body, getting rid of that flab that you don’t like looking at.
Jiggly pieces of skin underneath the upper arms melt away, while the bulge on the tummy gets flatter.
Again, you don’t have to do rigorous exercise, or even leave your home to make stretching work for you.
All these television shows with hard-labor exercise making the participants vomit, and feel awful, just don’t make any sense in our opinion. That type of ritual is not good for the body or the soul.
Whether you want to tone up the body to feel firmer or you are on weight-loss system, stretching will definitely be your biggest advantage to getting the results you dream of.
#10 Relieves Headaches
Headaches often arise because we are upset with something that has happened.
Other headache triggers include excessive noise, smelling smoke, getting a whiff of perfume, eating junk food, and not drinking enough water.
And, while we think if we go to bed, the headache will go away, a lot of people feel the headache while they are sleeping.
Instead of sleep fixing the headache, the nagging or throbbing just ruins the sleep time.
If pre-bed stretching can massage the headache away, then stretching before bed benefits you with better sleep habits, and reduces the aggravation while sleeping.
#11 Sleep Stretching Flexibility
We’ve all had mornings where we woke up wondering if we even slept. Our bodies feel like they have taken a beating we didn’t know about.
As we mentioned earlier, your body needs to prepare for sleeping. Getting in a few minutes of stretching everyday helps to keep us limber and actually, prevents the rough feeling we have when we wake up.
#12 Transitional
We need to unwind from our day. Stretching is simply a transition from that day’s activities and problems, to a restful, rejuvenating night sleeping.
Final Thoughts on Stretching Before Bed Benefits
Finally, in addition to understanding stretching before bed benefits, you might want to add a few more pointers to your nighttime routine.
Here are other ways to help you sleep better:
- Keep the curtains drawn, so the room is as dark as possible. If you have a room in the house with no windows, it is the best area for sleeping.
- Turn off technology. This means your laptop, cell phone or tablet. If you need your phone for emergencies, place it under a cloth, so that the light doesn’t trouble your sleep. Also, if your bed is close enough for you to see other lights in the house, such as the clock on the stove or microwave, try to rearrange your bedroom to avoid seeing the lights.
- Keep the temperature a little cooler. Sleep with more blankets. You’ll breathe easier, plus you will feel real cozy. Just don’t make it so cold that you are freezing. That won’t be comfortable, at all.
