Seven bed exercises to help you sleep better this summer
Is the summer heat making it hard to fall asleep even if you feel exhausted at night? Try these seven bed stretches to help you wind down.
It can be hard to drop off to sleep when the temperature rises in summer. To help you, Jose Guevara, founder of Shredded Dad, has compiled a list of exercises that can help you sleep better by relaxing your muscles prior to sleep.
1) Put your legs up on the wall
When you have a long day of walking in the heat, your leg muscles accumulate fluids, which is why they often feel heavy.
Laying in bed against the wall improves circulation as it brings your blood and fluids back to your upper body; keep in mind that it is ok to feel a little tingling numbness after you do this exercise. Do this for at least 1 minute.
2) Soften your neck with cat to cow spine
If your back and neck muscles are tired, this is an exercise for you. From a tabletop position (hands aligned with shoulders and knees aligned with hips), curl your head up to the ceiling and look as high up as you can.
Let your back arch down. Breathe in and out. Then, like a cat, arch your back up as you tuck your chin as close to your chest as possible, making a hollow position with your body. This decompresses your shoulders and neck and a good portion of your trapezius muscles (the large muscles on both sides of the spine).
3) Relax your body in a child’s pose
On your knees, bring your butt to touch your heels (or as close to them as your flexibility allows you to) and bend forward till you touch the mattress with your forehead. Breathe in and out, making a conscious but gentle abdominal contraction.
You can reach forward with your hands or put your arms on the sides. This exercise alleviates the lower back by stretching it and liberates tension from the upper back. It also stimulates digestion and can help with bloating discomfort.
4) Lay down to a happy baby pose
Focusing more on lower body mobility, this exercise allows you to stretch your lower back, hips and inner thighs. Simply, lay on the mattress, bring your knees up to the chest aiming to put your knees at the height of your armpits. Then, grab your feet with your hands and pull your legs towards you. Hold the position or gently rock your back whilst doing it.
By changing the angle your legs get stretched in, this pose naturally brings a sense of relaxation and peace.
5) Soothe your sciatica with a figure four stretch
To do the exercise, start by lying flat on your back with your knees bent and feet flat on the bed. Cross one ankle over the opposite knee to form a figure four shape with your legs. Gently pull the uncrossed leg toward your chest by reaching behind the thigh.
Hold the stretch for 20-30 seconds, feeling the stretch in your hip and glute, and then switch sides. This glute stretch is the solution to reducing sciatic pain and enhancing circulation and posture.
6) Bring a knee to chest and twist it sideways
Once on your back in bed with your legs extended, bend one knee to 90 degree angle, then slowly twist it towards your side, keeping the other leg straight on the mattress. Make sure to keep your hands on the sides touching the mattress.
Hold the stretch for 20-30 seconds, feeling a transversal work in your lower back, hip and side. This one is perfect for alleviating back pain and relieving hip tension.
7) Release tension from your hip with a seated overhead side arm stretch
To do the exercise, sit comfortably on your bed with your legs crossed. Raise one arm overhead and gently lean to the opposite side, feeling the stretch along your side and torso. Aim to have your arm next to your ear, not in front of your face for at least 20.
This exercise alleviates the tension your upper body generates on your hip. If you suffer from lower back pain, this exercise is a must to relieve the tension that’s accumulated after a long day of walking.
Take the time to stretch before bed
After a long tiring day, stretching doesn’t seem that appealing, so most of us just take a quick shower and go to bed.
However, gentle stretching in bed is like a reboot to your body; it cools it down by regulating your blood flow and body fluids and is telling yourself ‘this is a moment for me and my body.’ Put your phone aside, do these exercises and you’ll have a much better night’s sleep.
Shredded Dad is an authority site founded by Jose Guevara, a fitness expert with a Chiropractic degree and over 15 years of experience. He specialises in calisthenics and weightlifting, offering guidance on effective home workout routines for achieving a lean physique from a garage gym.
Jose’s site provides practical advice for busy parents, including equipment reviews, sustainable exercise plans, DIY gym projects, and organisation tips, helping users build efficient home gyms and balance fitness with family life.
