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Journalism of Courage
Struggling to fall asleep at night? Worry not; here’s Bhagyashree’s quick at-home stretching routine that she swears by before hitting the bed. “Place one leg at a 90-degree angle in front of you and stretch the other one out behind you. Raise your hands upwards while keeping your core tight and bend forwards,” she said on Instagram, detailing her go-to pose.
Sharing why she does so, the actor continued: “A restful sleep is needed for rest, recovery, and rejuvenation. Here’s a simple hack to calm your body and mind. A stretch that eases your muscles. Do it before bedtime and feel yourself relax. Hold for 1 minute on each side.”
Listing out the benefits of stated:
A variation of the Forward Fold, the pose, which entails bending forward and reaching for your toes, stretches your hamstrings, calves, and lower back, relieving tightness and promoting a sense of calm.
Dr Vajjala Shravani, MPT (Cardiovascular), certified Pilates instructor, Indiranagar, Bengaluru, told indianexpress.com that a quick 5-minute stretching session before bed can work wonders on your body and mind, setting the stage for a peaceful night’s sleep.
“Gentle stretches elongate muscle fibres, reducing tension and promoting a sense of physical ease. This release of tightness can be particularly helpful after a long day of sitting or physical activity, easing any lingering muscle soreness and promoting overall comfort,” she said.
According to her, stretching triggers the parasympathetic nervous system, often referred to as the ‘rest and digest’ system. This counteracts the stress response, leading to decreased heart rate, lowered blood pressure, and a calmer mental state, making it easier to drift off to sleep. It also enhances blood flow to your muscles and tissues, delivering essential nutrients and oxygen while removing metabolic waste products, Dr Shravani added. “This can lead to a feeling of warmth and relaxation throughout the body.”
Focusing on your breath and movements during stretching can be a form of mindfulness, drawing your attention away from daily worries and promoting mental clarity. This can be particularly beneficial for those who tend to ruminate or experience racing thoughts before bed.
Even research suggests that incorporating a stretching routine before bed can have positive effects on sleep quality and may even help alleviate issues like insomnia or restless legs syndrome.
Insomnia: By reducing stress, promoting relaxation, and improving muscle comfort, stretching can create a more conducive environment for falling and staying asleep.
Restless Legs Syndrome: Stretching the calf muscles and hamstrings before bed can help reduce the urge to move your legs, improving sleep quality for those with restless legs syndrome.
