Find it hard to sleep? Try these stretches just before bedtime

Single knee to chest: Clasp your hands around one knee and bring that knee up toward your chest. Keep the other leg straight and your back pressed into the bed. This eases lower back tension, a common source of discomfort and pain for many people. Remember to switch legs. — Photos: REVATHI MURUGAPPAN/The Star

How many of you really get a good night’s sleep everyday?

Or can fall asleep the moment your head hits the pillow?

Consider yourself blessed if you can, but if you cannot, you belong to the 35% of Malaysians who have some sort of sleep disorder and have trouble falling asleep.

According to a 2022 report from the Asian Journal of Medicine and Health Sciences, nine in 10 Malaysians experience some level of insomnia and have one or more sleep problems.

In fact, about 53% of the workforce gets less than the minimal seven hours of sleep in a 24-hour period.

Many studies show that regular physical activity can improve the quality and duration of sleep.

However, too much physical activity, especially if carried out vigorously or too close to bedtime, can impair sleep quality.

Insufficient sleep will impact nearly every part of your body in a negative way.

So, if you’ve had a series of sleepless nights, it might be best to just skip your regular workout and go for a walk in nature instead.

A simple walk around the neighbourhood park is good enough as the natural sunlight helps to maintain a healthy circadian rhythm.

By walking, you’re allowing your mind to wander freely – to think, imagine, contemplate, or enjoy the sights and sounds of nature.

If your focus is on gaining muscles, you definitely need good quality sleep.

It’s only while you’re sleeping that your body produces human growth hormone (HGH), a crucial hormone that helps muscles recover and grow stronger.

One 2021 study published in the peer-reviewed journal Physiology Reports found that going without sleep for one night reduced muscle growth by 18%.

Sleeping less than eight hours before a workout will also cause you to be 1.7 times more likely to pull a muscle.

On the other hand, the study reported that getting only an hour more of sleep will decrease your odds of injury by 70%.

There is strong evidence that incorporating a stretching routine into your night-time schedule can help you fall asleep faster and improve sleep quality.

You just need to dedicate five to 10 minutes (in bed) doing specific stretches as demonstrated by the model in the photo gallery below.

The goal here is to gently extend the muscle groups, not overextend because we’re not aiming to work on flexibility, but to increase blood flow and reduce muscle tension.

The more you can get your body (and mind) to relax before sleep, the better your sleep quality will be.

Choose one of these six stretches that you find the most relaxing to help you sleep soundly through the night – or try them all!

Hold each stretch for a minute or two.

To calm your thoughts, take a few deep breaths either before or after these stretches, and you’ll be drifting off to sleep in no time.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email [e-mail]. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.