Physio says 30-second exercise before bed will help you sleep better

Stretching before bed
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A physiotherapist says a simple 30-second exercise before bed could radically improve your sleep as millions of people are struggling with both getting to sleep and sleeping through the night. Research shows that between 50% and 90% of people with chronic joint pain struggle with sleep, creating a cycle of discomfort, fatigue, and health issues.

Expert physiotherapist Amardeep Manku of Sol Physio has shared simple tips to improve sleep quality, including a quick routine to complete before sleep.

Amardeep said: "The way you sleep plays a big role in pain and recovery. For back sleepers, place a pillow under your knees to help relieve pressure on your low back and hips. Side sleepers should use a pillow between their knees to keep your hips in a neutral position helping to reduce pressure. If you are feeling neck or shoulder pain, it is best to use an orthopaedic pillow which provides support to both the neck and head."

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Amardeep said 30 seconds of gentle bedtime stretches can ease joint stiffness, relieve muscle tension, improve circulation, and calm your nervous system, adding: "Remember to breathe deeply and stretch within your comfort zone."

Some examples of stretches to perform before bed are:

Legs up the wall: Lie on your back with your legs extended up a wall. You can have a slight bend in your knees if this is more comfortable. Close your eyes and take some deep breaths, relaxing your body deeper into the stretch with each exhale for 3-5 minutes.

Lateral neck flexion: Sit or stand upright, gently tilt your head toward one shoulder while keeping the shoulders relaxed. Remember to keep breathing throughout the stretch and do not force any movement. Hold the position for 15-30 seconds, then switch sides. Repeat this stretch 2-3 times on both sides.

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Amardeep said: "Deep breathing is one of the body’s best self-healing tools, helping to lower heart rate, reduce stress, and promote relaxation."

The 4-7-8 method:

Sitting comfortably, breathe in through your nose for a count of 4, holding your breath for a count of 7, and breathing out through your mouth with perched lips for a count of 8.

Repeat 3-5 times with 30-45 second breaks.

Amardeep said: "Your bedroom should be a sanctuary for rest. Keep it dark, quiet, and cool, ideally around 16-18°C. Invest in blackout curtains, a comfortable mattress, and breathable bedding to enhance sleep quality. Turn off electronic devices in your bedroom and limit screen time before bed. Ideally, avoid screens for at least two hours before sleeping.

"Physical activity improves sleep quality and reduces joint pain. Aim for at least 150 minutes of moderate-intensity exercise per week. However, avoid vigorous workouts close to bedtime, as they increase your heart rate and can interfere with your ability to fall asleep easily."