Expert suggests 30-second bedtime activity that will make you sleep better

With the new year in full swing, a growing focus on health and wellness has placed better sleep at the heart of many resolutions.

Restful sleep is crucial for starting the day refreshed, as poor-quality rest can leave you groggy and irritable, setting a negative tone for the hours ahead.

Getting a good night's sleep can often feel like a challenge, with countless factors disrupting our ability to rest.

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For those who find it hard to relax at night, expert physiotherapist Amardeep Manku from Sol Physio has shared a simple 30-second routine that could transform bedtime, Express reports. Designed to calm the nervous system, this quick stretch may be the key to winding down and achieving peaceful slumber.

Studies reveal that between 50 and 90 percent of people living with chronic joint pain also grapple with sleep difficulties, creating a vicious cycle of discomfort, fatigue, and further health complications.

However, breaking this cycle might be as straightforward as incorporating gentle stretches into your nightly routine, paving the way for a more restful and rejuvenating sleep.

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

To practice this simple yet effective stretch, begin by sitting or standing upright. Gently tilt your head toward one shoulder, ensuring your shoulders remain relaxed and tension-free. Focus on steady, deep breathing throughout the stretch, avoiding any forced or abrupt movements.

Hold the position for 15 to 30 seconds before switching to the other side. For maximum benefit, repeat this stretch two to three times on each side.

Legs up the wall

Lie flat on your back and extend your legs up against a wall, allowing for a slight bend in your knees if that feels more comfortable. Close your eyes and focus on deep, steady breaths, letting your body relax further into the position with every exhale.

Hold this pose for three to five minutes, allowing the gentle stretch to ease tension and promote a sense of calm.

Your sleeping position can significantly impact pain relief and recovery, making adjustments vital for a good night’s rest. For those who sleep on their back, placing a pillow under the knees helps alleviate pressure on the lower back and hips, offering enhanced support.

Side sleepers can benefit from positioning a pillow between their knees to maintain hip alignment, reducing strain and pressure during the night.

If neck or shoulder pain is a concern, switching to an orthopedic pillow is recommended. These pillows are specifically designed to support the neck and head, ensuring optimal comfort.

Creating the right sleep environment is equally important. Transform your bedroom into a restful haven by keeping it dark, quiet, and cool, ideally between 16C and 18C.

Minimize distractions by turning off electronic devices and limiting screen time before bed, making it easier to unwind and drift into restorative sleep.

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