Better Sleep & Less Stress: Wind Down, Rest Well, Wake Up Refreshed

A restful night’s sleep begins with intentional wind-down habits. Taking just a few minutes each evening to stretch, breathe, and relax can reduce stress, release tension, and help you wake up feeling renewed.

Gentle Stretching Exercises

Stretching before bed helps your muscles relax and prepares your body for deep sleep:

• Neck Stretch: Gently tilt your ear toward your shoulder, holding for 15 seconds on each side.
• Child’s Pose: Kneel, sit back on your heels, and reach your arms forward. Hold for 30 seconds.
• Knees-to-Chest: Lie on your back, hug your knees in, and hold for 20 seconds.

Body Scan Meditation

Pair your stretches with a simple mindfulness practice:

1. Lie down or sit comfortably.
2. Close your eyes and mentally scan your body from head to toe.
3. Notice areas of tension and breathe into them, consciously releasing stress with each exhale.

Tips for Sleep Positions

• Back Sleepers: Place a pillow under your knees to support your natural spine curve and use a low pillow to avoid neck strain.
• Side Sleepers: Keep a pillow between your knees to align your hips and use a medium-thickness pillow for neck support.
• Avoid Stomach Sleeping: It can strain your neck and spine.

Evening Breathing Techniques

• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale slowly for 8. Repeat for 3 minutes.
• Box Breathing: Inhale 4 → Hold 4 → Exhale 4 → Hold 4. Repeat for 3 minutes to calm the nervous system.

Your Evening Wind-Down Checklist

✔️ Limit screens 30-60 minutes before bed
✔️ Keep your bedroom cool, dark, and quiet
✔️ Avoid heavy meals and caffeine late in the day
✔️ Stretch, breathe, and reflect
✔️ Go to bed at the same time each night

By dedicating even just five to ten minutes each night to gentle stretching, mindful breathing, and proper sleep positioning, you can reduce stress, improve sleep quality, and wake up feeling fully refreshed. Make this simple routine a nightly habit and enjoy calmer days.