Sleep is crucial for alleviating fatigue and restoring depleted energy. However, for individuals grappling with sleep disorders, each night can be an anxiety-filled challenge. Research has shown that incorporating a simple stretching routine before bedtime promotes better sleep and reduces the frequency and severity of nighttime cramps. In this article, Rocky, a classical Chinese dance instructor, will introduce a simple and effective stretching routine before bedtime.
Stretching Before Bedtime Promotes Restful Sleep
Rocky explained that stretching before bedtime is a muscle-relaxation technique, often incorporating breathing exercises. Slow-paced breathing helps regulate the autonomic nervous system, calming the sympathetic nervous system. The ability to enter a sleep state is closely tied to the relaxation of the sympathetic nervous system. Therefore, through the integration of breathing exercises into stretching, one can develop emotional stability, enabling the body to enter a relaxed and easily induced sleep state.A study published in the journal Sleep in October 2003 found that moderate-intensity exercise or stretching can improve sleep quality in sedentary, overweight, and postmenopausal women.
