A simple bedtime stretching routine shared by actor Bhagyashree has gained attention for its potential to improve sleep quality. The exercise involves placing one leg at a 90-degree angle in front while stretching the other behind, raising both hands upward with a tight core, and bending forward. She recommends holding this position for one minute on each side before sleep. The stretch, similar to the Forward Fold pose, aims to calm the body and mind, promoting rest and recovery. Health experts confirm that a brief stretching session before bed can significantly benefit both physical and mental well-being. The routine helps reduce muscle tension, activate the relaxation response, and improve blood circulation. It may also assist those struggling with insomnia or restless legs syndrome by creating a more relaxing environment conducive to sleep.
How Stretching Before Bed Promotes Better Sleep
Dr Vajjala Shravani, a certified Pilates instructor from Bengaluru, explained that a 5-minute stretching session before bed can significantly benefit the body and mind. Gentle stretches elongate muscle fibres, reducing tension accumulated from sitting or physical activity throughout the day. This practice triggers the parasympathetic nervous system, also known as the 'rest and digest' system, which lowers heart rate and blood pressure while promoting calmness. Enhanced blood flow delivers oxygen and nutrients to muscles while removing waste products, creating warmth and relaxation. Focusing on breath and movement during stretching acts as mindfulness, diverting attention from daily worries. Research supports that bedtime stretching improves sleep quality and may alleviate insomnia and restless legs syndrome by reducing stress and leg movement urges.
Source: Link