Body pain keeping you up at night?
A sleep doctor recommends trying these stretches before bed for better zzzs.
Thecircadian rhythm of paininteracts with the pain modulatory, endocrine, and immune systems, she explains.
Recent researchdemonstrates higher responsiveness in these combined systems at night.
This is because alack of sleep increases pain perception.
This, in turn, can make you more sensitive to your physical discomfort.
scientist and the founder of Dr. Weiss Sleep Education
From a clinical standpoint, she says, we recommend back stretches on empirical evidence and patients reports.
Below are four she often suggests people add to their nighttime routines for more comfortable, quality zzzs.
4 stretches before bed to try when you cant fall asleep
1.
Cat-cow
Start on all fours with your hands below your shoulders and your knees under your hips.
This is your cat position.
This is the cow position.
Its Amazing How Its All Connected.
Inhale far a 46 count and exhale for a 68 count.
Continue for 3060 seconds.
scientist and the founder of Dr. Weiss Sleep Education
Butterfly stretch
Start seated with your knees bent, feet flat on the floor.
To decrease the intensity, place pillows or blankets under your knees.
Hold the stretch for 3060 seconds.
Puppy pose
Start kneeling on all fours.
Hold for 3060 seconds.
It improves sleep quality and duration and may help you get more deep sleep.
But if you experience chronic pain, consult your healthcare provider for treatment.
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