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At Orange County Mattress, we understand the importance of restful sleep. We also understand how difficult it can be to get into a deep sleep and stay there throughout the night. That’s why we want to introduce you to the benefits of a pre-bedtime stretching routine. Let’s take a closer look at why this is such an important part of your daily routine.
Stretching before bed helps improve your flexibility and range of motion, which in turn helps prevent injury during physical activity. By gently stretching each muscle group for 30 seconds or more per stretch, you’ll help reduce stiffness in muscles and joints and make them less prone to injury when participating in physical activities such as running or weight lifting. Plus, increased flexibility can help improve your posture during the day, helping you look better while sitting or standing.
Reduced Stress Levels
Another benefit of stretching before bed is that it can help reduce your stress levels by promoting relaxation throughout your body. When you engage in a good pre-bedtime stretching routine, you’re releasing muscular tension so that your body can relax more easily when it comes time to go to sleep. This not only helps with easing stress but also helps promote better overall health and wellness by reducing cortisol levels (a hormone released when we are feeling stressed).
Better Quality Sleep
Regular pre-bedtime stretches can help lead to better quality sleep as well. When you spend time loosening up all your tight muscles before going to bed, it can help relax your mind and body as well as ease any aches or pains that may be keeping you from falling asleep quickly. Additionally, performing slow and controlled stretches before bed will give you something calming and comforting to focus on instead of racing thoughts that tend to keep us awake at night.
Stretching helps to increase circulation throughout the body by delivering oxygen-rich blood to the muscles. This helps to provide relief from tension and muscle pain while also increasing flexibility in the joints which is important for proper posture during sleep. Additionally, stretching helps to open the airways allowing for better breathing while asleep which contributes to improved overall sleep quality. As a bonus, increased circulation can also help reduce headaches and fatigue.
Prevents Muscle Soreness
Regular stretching helps to prevent muscle soreness that can occur from working out or sitting at a desk all day. Additionally, it can help relieve tightness in the upper back and neck that are common issues many people suffer from due to poor posture or stress. Taking time out of your busy schedule for just 5-10 minutes of stretching every night will help keep muscles loose and relaxed which will make it easier to fall asleep faster and stay asleep longer.
Stretches to Try Before Going to Bed
After a long day of work or play, it’s important to give your body some time to relax and unwind. At Orange County Mattress, we want you to have the best sleep possible and that starts with properly preparing your muscles for sleep. Here are ten stretches that you can do before bed to help you get a good night's rest.
- Neck Rolls - In a seated position, slowly move your head from side to side. Roll the chin towards your chest and then back up until the nose is pointing towards the ceiling and repeat this movement 5-10 times.
- Shoulder Rolls - Sitting or standing in an upright position, roll your shoulders forward in circles 10-15 times and then roll them backwards 10-15 times as well.
- Lower Back Stretch - Lie down on your back with both legs bent and feet flat on the floor. Hold onto one knee with both hands and gently pull it towards your chest while keeping the other leg extended straight out along the floor until you feel a gentle stretch in the lower back area, hold for 10 seconds then switch sides and do the same on the other side.
- Glute Stretch - Lie on your back with one leg bent at 90 degrees and foot flat on the floor, then extend the opposite leg straight out along the floor. Keep both legs together as you use your hands to pull up on the bent knee until you feel a good stretch in your glutes, hold for 15 seconds then switch sides and repeat on other side.
- Piriformis Stretch - Start by lying down face up with both legs bent at 90 degrees and feet flat on the floor, then lift one leg off the ground so that it’s bent at about 45 degrees with foot pointed towards ceiling (this will be easier if you have someone help with this part). Now grab onto one ankle of that same leg with opposite hand (so right ankle with left hand) while using free hand to push down slightly into thigh of same leg being stretched until you feel a good stretch in glutes/piriformis area. Hold for 15 seconds before switching sides and repeating process again on other side
- Quadriceps Stretch – Kneel down onto one knee while keeping other leg bent at 90 degrees behind you so that thigh is parallel to floor (you can use wall or chair for balance if needed). Now grab onto ankle of extended/bent thigh behind you/parallel to floor (so right ankle with right hand) while pushing hips forward slightly until you feel good stretch in quadriceps. Hold for 15 seconds before switching sides and repeating process again on other side
- Groin Stretch – Sit upright cross-legged style (so left calf over right thigh), now slowly start pushing hips forward while keeping upper torso straight until you feel a good stretch in groin area. Hold for 15 seconds before switching crossed positions and repeating process again
- Calf Stretch – Standing near wall or something sturdy enough to lean against, place both hands against wall/stable object at shoulder height. Take a long step backward so that heels remain planted firmly into the ground, but toes are pointing up towards sky and legs are now spread apart further than shoulder width apart. Now slowly start leaning forward into wall/stable object while keeping heels planted firmly into ground until you get good stretch in calves. Hold for 15 seconds before switching sides and repeating process again
- Hamstring Stretch – Lying face up, lift one leg off ground and keep it straight as possible while using hands to pull heel toward buttock area until feeling good hamstring stretch (it’s ok if heel doesn’t go all way toward buttocks). Hold for 20 seconds before switching sides and repeating process again
- Hip Flexor Stretch – Kneel down onto one knee while keeping other leg straight out in front of body so that thigh is parallel to floor (you can use wall or chair for balance if needed). Now grab onto top portion of straightened thigh/ankle section (so right ankle with right hand) while pushing hips forward slightly until feeling good hip flexor stretch. Hold for 15 seconds before switching sides and repeating process again.
Taking just 5-10 minutes each night can make all the difference when it comes time to wind down after a hectic day! Whether done alone or as part of another routine such as yoga, these ten stretches are sure to help prepare your muscles for sleep! So why not give them a try tonight? You'll be glad that did! Come visit us at Orange County Mattress to get more tips on a more restful night’s sleep!
Meta Description: Trying to get more sleep? Check out these ten surprising sleep hacks that will help you fall asleep faster!
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10 Surprising Sleep Hacks for Falling Asleep Faster
If you live in Orange County, CA, you know how hard it is to get a good night’s sleep. From the hustle and bustle of everyday life to the heat and noise that can keep you up all night, it can be tough to get the restful sleep you need. That’s why we’ve put together this list of ten sleep hacks that will help you fall asleep faster in Orange County.
1. Avoid Caffeine Late in the Day
There are many sleep tricks that people can use to help them get a better sleep but avoiding caffeine late in the day is perhaps one of the most effective. Caffeine is a stimulant and consuming it late in the afternoon or evening could interfere with sleep onset for hours afterward. When it gets closer to bedtime, switch out that cup of coffee for something less stimulating like herbal tea or even just warm milk. Doing this for a few days might help you realize why avoiding caffeine late in the day can be so beneficial when it comes to helping you fall asleep faster.
2. Use White Noise
White noise can help block out intrusive sounds such as traffic, barking dogs, or loud neighbors. It also works by masking any sudden changes in sound that might otherwise wake you up during the night. You can purchase white noise machines online or download white noise apps on your phone or tablet device.
3. Unplug from Technology
In today's connected world, blue light emitted from our phones and laptops can seem unavoidable. Yet blue light is one of the most disruptive elements when it comes to falling asleep, as blue light exposure suppresses the production of melatonin more than any other color of light. Unplugging from technology before bed is vital to get a good night sleep. Doing so allows your body to recognize its natural cycle of day and night by not being exposed to blue light sources that can disrupt hormone production, helping you fall asleep faster.
Also, create a clear separation between your sleep environment and electronics. When you sleep with technology in proximity, its stimulating energy encourages wakefulness. Unplugging from devices helps you to quiet down the noise and eliminate any light sources that can interfere with healthy sleep cycles. With this practice in place, the quality of your sleep improves helping you wake feeling more refreshed and energized!
4. Exercise Regularly
Exercise during the day is an effective sleep hack utilized by millions of people for its ability to help one relax and enjoy a much better sleep experience. Regular exercise helps decrease levels of stress hormones in the body, ultimately aiding sleep onset and increasing sleep quality to last throughout the night. Additionally, exercising during the day rejuvenates and re-energizes your body while triggering sleepiness at night, allowing you to drift off into a deep sleep faster. As such, exercise can be seen as a natural sleep aid that benefits both nighttime sleep and day time functioning.
Furthermore, regular physical activity promotes better sleep quality by releasing endorphins that regulate our bodies' natural biological clocks and help us fall asleep faster each evening. Aim for 30 minutes of exercise three times per week—or even just a short walk around the block—to reap these benefits!
5. Stick to A Sleep Schedule
Going to bed and waking up at the same time each day helps condition your body's internal clock so that it knows when it's time to rest and when it's time to wake up again each morning. Even on days off, try not to stray too far from your normal schedule so that you're not throwing off your body's rhythm too much!
6. Take Melatonin Supplements
Melatonin is a hormone produced naturally by our bodies that helps regulate our sleep-wake cycles; taking melatonin supplements is a great way to promote healthy sleeping habits without relying on pharmaceutical drugs with potentially harmful side effects! Speak with your doctor before starting any new supplement routine, however, as they may not be safe for everyone depending on their health conditions or other medications they may be taking already!
7. Keep Your Room Cool
The ideal temperature for sleeping is between 60-67 degrees Fahrenheit because cooler temperatures help relax our muscles and make us feel sleepy faster than higher temperatures do. If possible, try to keep your bedroom cool while sleeping so that you have an easier time drifting off into slumberland each night!
8. Write Down Your Worries
Anxiety often keeps us tossing and turning throughout the night. If this is happening to you, try writing down all your worries before bedtime so that they are no longer cluttering up space in your headspace when trying to fall asleep later! This will also help clear out any mental fog that might be preventing restful nights of deep sleep!
9. Avoid Eating Large Meals Late at Night
Eating large meals late at night can cause indigestion problems which lead to feelings of discomfort or pain while lying down. Try eating smaller portions closer towards dinner time instead if this has been an issue for you in the past!
10. Get Comfy with An Orange County Mattress
The mattress you choose plays a crucial role in how well rested you are each morning. Invest in an Orange County Mattress product today so that you never have another sleepless night again! Our mattresses provide superior comfort and support throughout every stage of life—from infancy all the way through adulthood—so no matter what age group or lifestyle needs may be, we have something perfect just waiting for YOU!
Come Visit Orange County Mattress Today!
A good night’s rest is essential for feeling energized during the day—but sometimes getting there isn't easy if we haven't developed healthy sleeping habits yet! Fortunately, there are plenty of tips and tricks out there designed specifically with this goal in mind! Our Orange County Mattress team hopes these ten surprising hacks will help make falling asleep easier than ever before now so customers can enjoy more peaceful nights ahead with their new mattress purchase from us here at Orange County Mattress! Come visit us today!