3 Stretches for a Deep Sleep

Lucy Miller

by Lucy Miller

A Fitness and Nutrition Expert

How annoying is it, when you’ve had a busy day, have another one ahead but just can’t switch off? It’s so frustrating! So if you have a tough time falling asleep or you toss and turn in the middle of the night then its time to take action and that doesn’t mean popping a pill. Instead, I advise you to create a bedtime routine that includes stretching your limbs. Nearly all of us are guilty of not stretching – me included, so instead I’ve started to take ten minutes to do this quick routine before bed. Not only does it make me more relaxed, but it also helps to keep my muscles flexible, so I’m less likely to experience discomfort or workout-related injuries. I also find that it makes me put my iPad down, which can stimulate your brain and keep you awake at night. I know, it’s so hard to switch off these days!

To get the most out of these stretches, take a ten-minute warm bath or shower and slip into your PJs. Not only will they help ease any pains that prevent you from sleeping but they will increase your muscles' strength and flexibility and relax your body. Let’s get going:

Spinal Twist

Here's one of my favorite stretches that will target your lower back.

 Yoga for better sleep - Spinal Twist


Standing Pigeon

A variation of the Pigeon stretch that will stretch your hips.

Yoga for better sleep - Standing pigeon


Happy Baby

This calming pose will open your hips and stretch your lower back.

Lack of sleep not only affects your mood and concentration, but also lack of sleep means lack of energy, which probably means lack of gym time. In fact, research has shown that sleep deprivation is one of the main reasons why people are inactive, so lets make a conscious effort to go to bed at near enough at the same time every time (your body likes consistency) and sleep for around seven to eight hours every night, especially with the winter coming, when all your good exercising habits can get thrown out the window! Night night!


Lucy Miller

Lucy Miller is a fitness and nutrition advisor, and Fitness Editor at Health & Fitness Magazine (www.womensfitness.co.uk). She holds fitness qualifications from NASM Training and Premier Training International.

Read her biography