Sleep is one of those things that we look forward to at the end of the day, but for so many of us, it seems we just can’t get enough of it! In fact statistics show that 2 in 5 Australians struggle to get a decent amount of shut eye.
No matter your lifestyle, getting around 8 hours per night is important for so many reasons. It can help to benefit your mood, your brain function, digestion, productivity, your skin will often look better and you will feel healthier in general. It has also been proven that sleep can boost your immunity, strengthen your heart, increase motivation and productivity, improve memory, improve mood balances and much more. A common phrase we often hear is when needing to recover from an illness, busy day or stress is “make sure you rest” which to some people can be quite a difficult thing to do.
While there are a number of things that can help you sleep, from magnesium powder, to oils, medication and a night time routine, one thing that is often overlooked in stretching, even though it can have a multitude of benefits.
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How stretching assists you in getting a good night’s sleep
Stretching is essentially when you straighten out a part of your body to its full length. It has always been encouraged pre and post-workout, and it is also commonly prescribed to people as they age to help with their mobility, aches and pains, but did you know that it can also help you achieve better sleep?
Controlled trials have reported that flexibility and stretching exercises have led to an increase and improvement in sleep quality and quantity!
A 2012 trial conducted at Hanze University of applied sciences experimented with 80 adults over the age of fifty-five years who were experiencing overnight leg cramping and, thus, interrupted sleep cycles in which they were waking up during the night. This experimental group performed a series of calf and hamstring stretches each night prior to their sleep for six consecutive weeks. The adult participants were advised to keep a daily journal noting down the frequency and severity of the overnight leg cramps during this six-week experimental period. The conclusion of this experiment saw that 95% of adults recorded a decrease in both severity and frequency of the cramping.
An additional 2018 study was conducted with a handful of participants who were asked to stretch for 60 minutes, three times a week, from 5 to 6 pm in the evening for four consecutive months. The results of these people showed a significant improvement to sleep duration and quality as a result of the stretching.
Image via Free People
Whilst stretching exercises has been proven to assist with sleep cycles in the form of helping your muscles prepare for a long sleep – gentle stretching in a more relaxed way may also help to slow your body down into a relaxed state, preparing it for a night of successful sleep. We know stretching can reduce muscle tension which can help your body to fully relax and reboot and renew during your overnight sleep cycle.
For those who are struggling to sleep through the night as a result of muscle pains or aches may benefit from proper stretching prior to bedtime or consecutively in small sessions throughout the day. While we say stretching is great before bed, it can also be great in the morning to start your day. Taking five to ten minutes after you wake up in the morning to stretch your body and move it around from its sleepy state can provide a sense of calm and positivity, which ultimately is a great way to start your day.
Stretch Studio are able to provide one-on-one assisted stretching for those looking to start their journey. A reflexologist will work within your limits and resistance, paying close attention to how far they are able to stretch your body. This controlled environment will ensure that you are stretching to a safe degree and will reduce the risk of injury or strain. Assisted stretching will allow your body to control the pressure of the stretch to help with mobility and flexibility. 3-5 sessions at Stretch Studio are often advised for clients to notice a difference; however, consistency is key to continually improving and maintaining the effects of stretching.
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