Struggling to Sleep Well Lately?
Ever feel like achieving deep sleep during midlife is like chasing the Holy Grail?
It’s rare, mysterious and absolutely life-changing when you find it!
We know that a lack of quality sleep impacts every aspect of our lives.
It chips away at energy levels, mood, our ability to recover and build muscles.
AND dictates our body’s ability to maintain a healthy weight and achieve optimal health.
Let’s zero in on YOU…
Is fat loss one of your goals?
Then, sleeping great every night is one extremely important factor.
(along with exercise, nutrition and stress management)
Great sleep isn’t out of reach!
Your body likely needs a little TLC to help you wind down better.
Especially when you’re feeling stiff and achy from the day’s activities.
Today’s solution is an instant game-changer.
JUST ONE THING
Sometimes it’s the simplest habit that makes the biggest difference.
One quick stretch before bed can ease tension in your hips and back, and trigger a full-body relaxation response that sets the stage for deeper, more restful sleep.
Your JUST ONE THING to Alleviate Pain for Better Sleep
Do the Figure-4 Stretch
Muscle tightness and tension in the wrong areas is going to make you feel very uncomfortable, certainly when you’re trying to fall asleep.
By the end of the day, we’re carrying the most tension through our hips and lower back.
The Figure-4 Stretch feels so good and can help reduce your back and hip pain before bed.
Figure-4 Stretch
- Lay on your back on the floor with your feet on the wall, creating a right angle with your legs. Scoot back a bit if your hips are extra tight.
- Lift one leg and cross the ankle over your opposite knee; keep your foot flexed as you push hips down into floor.
- Gently push your knee away from you; hold for 4-5 deep breaths. Relax into the stretch then repeat with opposite knee.
Extra Tip: If you ever wake up in the middle of the night in pain, do this stretch right in bed by simply crossing your ankle over your knee and gently pressing your knee open. Take 5 deep breaths, encouraging your muscles to relax before doing again on the opposite side.
Did You Know...
- Your hip flexors can also become extremely tight throughout the day, especially if you sit a lot, which makes your body uncomfortable at bedtime. This Hip Flexor Stretching Masterclass gives you strategies to reverse that!
- Your preferred position of sleep impacts your overall comfort level as well. Try these modifications for a more supported position: Side sleepers — place a pillow between your knees; Back sleepers — put a pillow under your knees; Stomach sleepers — place a pillow under your hips.
- An added benefit to stronger muscles is that they will maintain tone even when you’re not specifically flexing them. More tone in your core muscles, especially the deep core muscles, helps hold your pelvis, hips and spine in better alignment — even when you’re resting!
Until next week... Be strong💪
