Cortisol is the stress hormone released from your adrenal glands to help you stay safe in danger. It activates our system to prepare for flight or fight, releases sugar from our liver, raises our blood pressure, narrows our blood vessels, and puts us on high alert. High cortisol at inappropriate times, such as right before bed, can have detrimental effects on our health. Before bed, it is essential that our physical cardiovascular system is relaxed, muscles stretched out, and mind calm to get a good night’s rest. This week on Fox 17, Dr. Bitner discusses how stretching before bed can lower cortisol and the body’s stress response to improve sleep.

Fact #1: 

Stretching, including yoga poses, calms the body and muscles. Specifically, stretching reduces our heart rate, relaxes muscles, and clears our minds. Stretches to open the hips and relax the hamstrings, calves, and quads can even help with restless leg syndrome and prepare you for a good night’s rest.

Fact #2:

Stretching before bed is a great time to relax your mind at the same time you relax your body. As we discussed last week, meditation and gratitude help improve sleep! To get started, try box breathing exercises or Metered Breathing.

Patient Story: 

Jane and her husband both experienced restless legs at night, making it extremely hard to sleep. After visiting a doctor, Jane did not want to take the medicine they suggested. She wondered: “Is was the alternative option?” During a visit to true., our team recommended a stretching routine before bed of child’s pose, downward dog, and frog or pigeon pose, repeating each pose three times. Also, Dr. Bitner suggested she practice boxed breathing during her stretch and think about what she is most thankful for to calm her mind. She and her husband both started the practice, and soon, their restless leg syndrome was significantly better, sleep onset was quick, and overall, they felt better!

Health Tip of the Week: 

Pick three stretches to repeat three times each before bed while you do boxed breathing and think of gratitude. Lowering cortisol levels can reduce your risk of diabetes, high blood pressure, stroke, and heart disease. Daily small habits add up!

Watch the full segment.