How To Sleep Better

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention.

2. If any of the postures cause pain, stop doing it and move on to the next one.

1. Follow the posture tips to be able to stand longer. If any posture, stretch or exercise causes discomfort, skip that stretch for now and reintroduce it later. 

2. If you are having any foot, ankle, leg, knee or hip pains, then return to the Relief Stretchesfirst. 

3. Once the tension or pain is gone, use the daily warm-up exercises to stay feeling young and active.

1. Practice These Postures

HOW: KEEP THE SPINE STRAIGHT BY PLACING A PILLOW BETWEEN KNEES, STAGGERED PILLOW UNDER NECK, AND TOP ARM RESTING ON STOMACH.

STOMACH SLEEPING AS AN ADULT IS NOT IDEAL BECAUSE THE GLIDERS ON YOUR VERTEBRAE CAN JAM, CAUSING PAIN SYMPTOMS. HOWEVER, GETTING A GOOD NIGHT’S SLEEP IS MORE IMPORTANT IN RECOVERY AND IN HAVING ENERGY TO HEAL. SO, IF YOU MUST SLEEP ON YOUR STOMACH, HERE’S HOW.

HOW: KEEP YOUR SPINE STRAIGHT BY PLACING A PILLOW UNDER ONE SIDE OF YOUR STOMACH. STAGGER YOUR HEAD PILLOWS TO ALLOW ROOM FOR THE HEAD AND SHOULDER TO NOT HAVE TO TURN AS SHARPLY.

HOW: STAGGER TWO HEAD PILLOWS AND PLACE LOWER PILLOW UNDER SHOULDERS. DRAP LEGS OVER 1 TO 2 PILLOWS WITH FEET PIGEON-TOED OR POINTING TO THE SKY.

2. Perform These Exercises

HOW: FIRST PRESS YOUR KNEES TOGETHER. THEN DO OPPOSITE BY WRAPPING A TOWEL AROUND THE UPPER LEGS TO PRESS KNEES OUTWARD.

HOW: GET ON ALL FOURS. KNEES HIP WIDTH APART. WHILE KEEPING ARMS STRAIGHT, DIP BELLY, DROP HEAD AND SQUEEZE SHOULDER BLADES TOGETHER. LEAN WEIGHT INTO YOUR HANDS. HOLD POSITION.

HOW: LIE ON YOUR RIGHT SIDE WITH STRAIGHT ARMS AND BENT KNEES. NOW OPEN UP YOUR CHEST BY REACHING THE TOP ARM BEHIND YOU AND ROLLING ONLY YOUR UPPER BODY ONTO THE BACK.

HOW: ON ALL FOURS, ARCH YOUR MIDDLE BACK UP AS HIGH AS POSSIBLE WHILE DROPPING HEAD TO LOOK AT KNEES. THEN REVERSE TO DIP BELLY TO THE GROUND WHILE RAISING HEAD TO LOOK AT THE SKY. REPEAT.

HOW: STAND AGAINST A WALL WITH FRONT OF FEET ON A STEP OR ROLLED TOWEL. LET YOUR BODY WEIGHT PRESS THE HEELS DOWNWARD KEEPING LEGS STRAIGHT. HOLD POSITION.

3. Ensure You Have A Good Mattress

IF YOU CAN LOOK AT YOUR MATTRESS AND NOTICE A DIP OR A CRATER WHERE YOU SLEEP, THEN YOU WILL FEEL TIGHT, SORE OR PAINED IN THE MORNING. 

IF YOUR CURRENT MATTRESS MAKES YOUR BUTTOCKS SINK UNCOMFORTABLY WHILE SLEEPING, THEN PLACE A PLYWOOD BOARD UNDER THE MATTRESS TO FIRM IT UP. 

If you have a mattress that is 10 years old and you are having back tightness or pain when waking up, it may be time for a new mattress.