Get the best night of sleep - My Best beginner stretches before Bed

I've tried countless methods to improve my sleep quality. Recently, I discovered a game-changing routine that has transformed my nights and mornings. Today, I want to share with you five simple stretches that can help you achieve the best sleep of your life.

We all know sleep is crucial for our overall well-being, but here's something I've learned: "if your body's tight when you get in bed, your body will be tight when you wake up." This tightness can significantly impact the quality of your sleep. However, by incorporating these five easy stretches into your bedtime routine, you can loosen up your entire body, leading to a more comfortable and restful night's sleep.

Let's start with the first stretch, which you can do right on the edge of your bed. It's a simple seated side bend that targets your ribcage and sides. Here's how to do it: "reach one arm up with the thumb pointing backwards and the other arm comes down as you reach your rib cage toward the sky." Alternate sides for about a minute, trying to reach a little higher and further each time.

The second stretch focuses on opening up your chest and shoulders. After swinging your legs onto the bed, place your hands behind you. The key here is to "walk your hips away from your hands while pulling your shoulder blades back and down and lifting your chest." Hold this position for a minute, taking deep breaths and trying to lift your chest higher with each exhale.

Next up is a groin stretch that also targets your hips. Kneel on your bed with your feet flat and knees wide apart. Slowly lower your hips towards your heels. As the transcript suggests, "you should feel is a stretch on the inside of your groin muscles and sometimes in the outsides of your hips as well." Hold this position for about 60 seconds, breathing deeply and sinking deeper with each exhale.

The fourth stretch is a variation of the child's pose, which is excellent for lengthening your spine and stretching your shoulders. With your knees slightly bent, extend your arms in front of you with thumbs pointing up. The key here is to focus on creating "length from the fingertips all the way to the tailbone" with each breath.

The final stretch targets your hamstrings and calves. Lie on your back and use a towel or strap to gently pull one straightened leg towards you. The transcript advises to "put it over the ball of the foot so we can stretch the calv as well." Hold this stretch for 60 seconds on each leg, focusing on deep belly breaths and trying to relax more with each exhale.

What I love about this routine is its simplicity and effectiveness. As the transcript points out, "when you go to sleep loose and relaxed, you'll wake up loose and relaxed." I've found this to be absolutely true. Since incorporating these stretches into my nightly routine, I've noticed a significant improvement in both my sleep quality and how I feel upon waking.

Remember, consistency is key. Try to perform these stretches every night before bed. As you become more comfortable with the routine, you may find yourself naturally sinking deeper into each stretch and experiencing even greater benefits.

In conclusion

If you're looking to improve your sleep quality and wake up feeling refreshed, I highly recommend giving these five simple stretches a try. Not only will they help you relax before bed, but they'll also contribute to your overall flexibility and well-being. Sweet dreams!