9 Bedtime Stretches Guaranteed to Have You Sleeping Like a Baby!

We all know of stretches as a way to warm up before strenuous exercise, relieving muscle tightness & increasing mobility…

But did you know it’s also the secret to a better night’s rest?

Menopausal insomnia can leave you staring at a dark, empty ceiling with no hope of falling asleep.

Luckily there’s a solution...

That’s not only free, quick to master and easy to incorporate into your bedtime routine: stretching.

Now, you might be thinking…

How are a few stretches able to help?

Well, that's because our usual bedtime routine of brushing our teeth, washing our face, slathering on some moisturizer and reading a book is missing something very important.

Our muscles.

Throughout the day, your body and mind are constantly holding on to physical forms of stress, either because of work, strenuous exercise, and other forms of hair-pulling annoyances.

Which is why a nighttime stretching practice is important to allow your body to release built-up tension and helps you get relaxed before bed, helping you fall asleep with greater ease and remain in a longer, deeper sleep.

So if you’re finally ready to make the most of your precious beauty sleep, here are nine stretches you can easily do before bed (starting tonight!)

Stretch #1: Side Neck Stretch

Good for: Releasing tension in the head, neck and shoulders.

• In a seated position with your legs crossed, gently bend your head to the right, lowering your right ear to your right shoulder. 
• Simultaneously reach your right hand down while dropping your shoulder away from your ear. You’ll feel a stretch in the left side of your neck.
• Hold for five breaths. Gently bring the head back to center and repeat on the other side.

Stretch #2: Sleeping Swan

Good for: Releasing tension in the neck, shoulders, back, hips and legs.

• In a seated position with a pillow in front of you, bend the left knee, bringing the sole of the left foot to your right inner thigh. 
• Lift the right hip to extend the right leg back behind you. Your upper right thigh and the top of your right foot should be pressed against the floor.
• Gently hinge forward from the hips and lower down as far as you can, keeping your torso aligned, until your head hits the pillow.
• Extend your arms forward with a slight bend in your elbows to further deepen the stretch. 
• Hold here for ten breaths. Roll up slowly and repeat on the other side.

Stretch #3: Seated Forward Fold

Good for: Releasing tension in the hamstrings and calves.

• In a seated position, extend both legs straight out in front of you.
• Inhale and reach both arms up, lengthening the spine. 
• Exhale and fold forward, hinging at the hips as your arms reach towards your toes. 
• Hold for five breaths and release.

Stretch #4: Supine Twist

Good for: Opens tight shoulders and releases tension in the lower back.

• Lie flat on your back and hug your knees into your chest. Lower both knees to your left side. 
• Keeping the shoulders on the ground, extend both arms out as your torso twists.
• Take five breaths, making sure your hips are aligned, and then slowly bring the knees back to the center.
• Let your knees fall to your right side and repeat.

Stretch #5: Low Lunge Stretch

Good for: Releasing tension in the hip flexors, glutes and lower back.

• In a standing position, extend the right leg behind you, dropping your knee to the floor. 
• Bend the left front knee, keeping it in line with the ankle as you lower.
• Inhale as you reach your arms above your head and extend them toward the ceiling, lengthening the spine. 
• Hold for five breaths. Release and repeat on the other side.

Stretch #6: Child’s Pose

Good for: Releasing tension in the neck and lower back.

• Begin by getting on your shins with your knees hip-width apart, feet together behind you. 
• Take one big inhale and on the exhale fold forward, hinging at the hips, lengthening the spine, drawing the ribs away from the tailbone and stretching the crown of the head away from the shoulders.
• Rest your forehead on the ground, with your arms either comfortably at your side or extended out in front of you. 
• Hold here for ten breaths or more as needed.

Stretch #7: Cat Cow Pose

Good for: Releasing tension in the back, neck, spine and shoulders.

• Begin in a neutral position on all fours with your wrists directly below your shoulders and knees directly below your hips. 
• Take a deep inhale and on the exhale round your spine up towards the ceiling, pulling your belly button in towards your spine while dropping your head and tucking your chin in towards your chest. This is Cat pose.
• Take another deep inhale and on the exhale lower your core and lift your head and tailbone up towards the ceiling. This is Cow pose.
• Continue flowing between Cat and Cow for ten breaths or more as needed.

Stretch #8: Legs-up-the-wall Stretch

Good for: Restores the body and releases tension in the back, shoulders and neck.

• Find a wall and lie flat on your back with your hips a few inches from the base of the wall. 
• Extend your legs up until your calves and hamstrings are touching the wall.
• Choose the distance that feels most comfortable and adjust as needed. You can also place a cushion under the hips for support.
• Rest your arms comfortably at your sides and hold for ten breaths or more as needed.

Stretch #9: Happy Baby Stretch

Good for: Releasing tension in the spine, groin and hips.

• Step 1: Lie flat on your back, then lift your legs and bend your knee with your feet flexed up towards the ceiling.
• Reach forward with your hands and grab the big toe of each foot to further bend the knees towards the armpits. If you’re able, rock side to side to gently massage the spine. 
• Hold for 10 breaths or more as needed.

PS. Along with these relaxing bedtime stretches, we recommend including Provitalize to complete your your bedtime routine:

Provitalize not only contains phytogenic herbs that help rebalance hormones and keep night sweats at bay…

But it also contains probiotics, which studies have shown improve sleep quality, as they produce melatonin when they’re fully incorporated into the gut. 

Melatonin is absolutely crucial for the brain to regulate sleep, ensuring you sleep like a baby through the night without any disturbances.

So, if you’re looking for a natural supplement to fight back against insomnia, why not give Provitalize a try:

Introducing Provitalize

Provitalize has been loved by over 409,000 women worldwide for being the solution to their menopausal symptoms, including incomnia.

With its unique blend of thermogenic probiotics, all-natural herbs & absorption boosters, it has helped women worldwide fight back against: 

• Insomnia
• Unwanted weight gain
• Stubborn fat accumulation
• Unhealthy Gut 
• Hot flashes & night sweats
• Mood swings & anxiety
• Indigestion, IBS and other digestive symptoms

… and many more! 

We truly believe Provitalize will be the perfect addition to your bedtime regime, giving you the support you need to finally fall asleep without any hindrances, like insomnia & night sweats, allowing you to enjoy your beauty sleep to the fullest.

Unsure About Provitalize?

We get it. 

It can be daunting to shell out for something that might not even work.

But with over 409,000 satisfied customers, we’re very confident in our products and the potential benefits they will bring to your menopausal journey...

So confident, that we’ve got a 90-day money-back guarantee. If you’re not happy with our product after trying it out for 90 days- you just need to tell us & we will refund you 100%!

So, what have you got to lose? Try Provitalize and experience the life-changing benefits for yourself today!

PPS. Don’t believe us ? Here are some reviews from our lovely customers who have enjoyed better sleep first hand: