Late-night workout for a deeper sleep

Not only are late-night workout ideas ideal for those with hectic schedules, they come with a vast range of benefits. One, contrary to the myth that exercising at night keeps you awake, is better quality sleep. A study by the National Sleep Foundation has shown that people who workout in the evening sleep deeper and longer than those who lift in the morning or afternoon. 

Evening exercise is perfect for unwinding and de-stressing after a busy day. You get to reward yourself with a glorious post-workout dinner and shower, then fall asleep quicker because your body is satisfyingly exhausted. Sold? Perform this gentle workout as the sun goes down and you’ll feel fully rested by the time it comes up again:

1.  Half-kneeling anterior chain stretch

How to do it:

●  Place your right knee and calf flat on the floor and lean forward with your left knee over your left foot.

●  Raise your right arm up towards the ceiling for a full-body stretch and hold for 30 seconds.

●  Rest for 10 seconds and repeat on the other side.

2. Standing quad stretch

How to do it:

●  Stand tall and straight with your feet hip-width apart, abdominals pulled in and shoulders relaxed.

●  Bend your right leg and hold onto your right foot with your left hand, bringing your heel towards your butt.

●  Hold for 30 seconds, rest for 10 and repeat with the other leg. 

3. Downward dog stretch

How to do it:

●  Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.

●  Stretch your elbows, spread your fingers wide and press into your mat. Be sure to soften your shoulders and upper back.

●  Exhale, tucking your toes and lifting your knees from the ground. Raise your hips and imagine them being pulled backwards from your thighs. 

●  Straighten your legs (but don’t lock your knees) and hold for 30 seconds.

4. Seated lateral and internal chain stretch

How to do it:

●  Sit on the floor with your legs stretched outwards. Bend your leg leg in and stretch out your right leg.

●  Grab your right foot with your right hand and lean into the stretch with your left arm raised towards the ceiling. Feel that delicious stretch up your left side. 

●  Hold for 30 seconds, rest for 10 seconds, and repeat on the other side.

5. Seated neck lateral flexion stretch

How to do it:

●  Sit with your legs crossed and back straight, head squarely over your shoulders.

●  Slowly tilt your head towards your right shoulder until your feel a stretch in the side of your neck. Use your right hand to guide and support your head.

●  Hold for 30 seconds, then slowly turn your head forwards and rest for 10 seconds.

●  Repeat on your left side.

6. Lying child pose stretch 

How to do it:

●  Kneel on a mat with your butt resting on your heels.

●  Place your toes together and open your knees until they’re hip-distance apart.

●  Stretch your upper body forwards, over your thighs, and rest your forehead on the mat. 

●  Leave your arms soft by your sides or stretch them out in front of you. Whatever feels right.

●  Breathe deeply for 30 seconds.

7. Lying scorpion stretch

How to do it:

●  Lie flat on your stomach and stretch your arms out to the sides. 

●  Stretch out your legs, keeping your feet together.

●  Rotate your pelvis and bend your left knee, bringing the heel of your left foot towards your right hand. 

●  Hold the position for 30 seconds and then return to starting position. 

●  Rest for 10 seconds and repeat on the other side.

8. Lying ½ Brettzel stretch

How to do it:

●  Lie down on your right side with your body straight.

●  Bend your left leg and raise your left knee upwards, keeping your right leg straight.

●  Stretch your left leg over until your left knee touches the floor, pushing it down with your right hand.

●  Keep this position for 30 seconds, inhaling and exhaling deeply.

●  Rest for 10 seconds and repeat on the other side.