With the new year in full swing, many are focusing on health and wellbeing — and improving sleep quality is key to making both of these happen.
Getting the right amount of undisturbed sleep is crucial if you want to avoid feeling groggy and tired in the morning, which can really put a dampener on your day.
However, it’s definitely easier said than done, as there are so many different factors which can influence how well we sleep.
And if you’ve been struggling to relax and drift off at night recently, then a physiotherapist and sleep expert has offered her valuable expertise.
Expert physiotherapist Amardeep Manku at Sol Physio has hailed a simple 30-second routine that can help you quickly wind down for the night, calming your nervous system and leading to an undisturbed rest.
Research shows that between 50 and 90 percent of people with chronic joint pain struggle with sleep, creating a vicious cycle of discomfort, fatigue, and health issues.
But the key to alleviating this and getting a better night’s sleep could lie in doing some simple stretching as you prepare to drift off.
Amardeep said: “Gentle bedtime stretches can ease joint stiffness, relieve muscle tension, improve circulation, and calm your nervous system. Remember to breathe deeply and stretch within your comfort zone.”
Stretches to help you sleep
Lateral neck flexion
Sit or stand upright, gently tilt your head toward one shoulder while keeping the shoulders relaxed. Remember to keep breathing throughout the stretch and do not force any movement. Hold the position for 15-30 seconds, then switch sides. Repeat this stretch two to three times on both sides.
Legs up the wall
Lie on your back with your legs extended up a wall. You can have a slight bend in your knees if this is more comfortable. Close your eyes and take some deep breaths, relaxing your body deeper into the stretch with each exhale, for three to five minutes.
The way you sleep also plays a big role in pain and recovery. For back sleepers, place a pillow under your knees to help relieve pressure on your low back and hips.
If you sleep on your side, use a pillow between your knees to keep your hips in a neutral position helping to reduce pressure.
If you are feeling neck or shoulder pain, it’s best to use an orthopaedic pillow which provides support to both the neck and head.
Finally, your bedroom should be a sanctuary for rest – so keep it dark, quiet, and cool, ideally around 16-18°C. Turn off electronic devices in your bedroom and limit screen time before bed too, which will help to to switch off much easier.
