Hey gorgeous, hope you’re having a great day!

It’s Madison Young, back again this week for another one of our Workout Wednesdays!

If you don’t mind me asking, how is the quality of your sleep nowadays?

Because if you’re finding it harder to fall asleep at night...

We have some stretches lined up for you today!

These stretches are not just any ordinary stretches, but they’re ones that will help promote sleep when you do them before bed time!

Insomnia, or a lack of sleep, is a condition many people have to deal with, but it’s something more and more menopausal women find themselves experiencing.

More sleepless nights equals deeper, darker eye bags. And along with those bags you can’t carry, your temper & irritation might start to rise and you might just snap at the mailman for looking at you wrong.

When your hormonal levels drop during menopause, it triggers a change in your sleeping habits, and you may find it harder to fall asleep and more difficult to stay asleep.

How are a few stretches able to help?

While we can’t chase away everything that keeps you up at night…

We can teach you some stretches you can incorporate in your bedtime routine to help you enjoy a full night’s rest!

Static stretching, combined with slow, rhythmic, diaphragmatic breathing in and out through the nose allows for enhanced relaxation, the perfect mood to be in just before bed!

Making sure our bodies before sleep helps us relax by reducing stress-symptoms, like high blood pressure, muscle tension, and high respiration rate.

So, hop in the shower and take a warm bath, and after, we only need 5 minutes of your time before bed to do these stretches and wind down before you drift off to dreamland:

Trainer tip: If at any point you find that you are restricting or holding your breath when performing a stretch, use that as a cue to reduce the intensity of the stretch to the point where you can once again breathe naturally and freely

Stretch #1: Child’s Pose

• Kneel on your mat with your knees hip-width apart and your feet together behind you. Take a deep breath in and, as you exhale, lay your torso over your thighs.

• Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.

• Rest your forehead on the ground, with your arms extended out in front of you.

• Hold for 30–60 seconds.

Stretch #2: Threading the needle

 

• Start on all fours with your hands under your shoulders and hips over your knees.

• Reach your right arm underneath and across your body with your palm facing up.

• Bend your left elbow as you gently lean into your right side; you should feel a stretch in the back of your right shoulder.

• Hold for 30 seconds. Repeat on the other side.

Trainer tip: If at any point you find that you are restricting or holding your breath when performing a stretch, use that as a cue to reduce the intensity of the stretch to the point where you can once again breathe naturally and freely.

Stretch #3: Sphinx Pose

• Lie on your stomach with your legs straight out behind you.

• Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.

• Press your hips and thighs into the floor and think about lengthening your spine while keeping your shoulders relaxed.

• Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.

• Hold for 30–60 seconds.

Stretch #4: Knee-to-Chest Stretch

• Lie on your back with both legs extended.

• Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.

• Hold for 30 seconds. Repeat on the other side.

Stretch #5: Supine Twist

• Lie on your back and hug your knees into your chest, then drop both knees over to one side as you twist your torso in the opposite direction.

• Try to keep your knees and hips in line with each other as you draw them toward the floor, and keep your chest as square to the ceiling as you can.

• Hold for 30 seconds. Repeat on the other side.

Prepare to sleep like a baby after these 5 stretches!

In the long-term, rituals like nightly bedtime stretches and can not only help reduce menopausal insomnia, but it is also great for managing stress — another and all of the potential health consequences that come along with it.

We hope our 5 yoga-inspired stretches provide an opportunity for both your mind and body to relax in order for a restful and rejuvenating night’s sleep.

Here’s Madison signing off, see you next Wednesday for another round of workout!

PS. Did you know Provitalize helps with Insomnia too? Here's how:

Provitalize isn’t just good for weight loss, because it’s designed to help holistically and keep all your meno-symptoms at bay, including insomnia!

Provitalize contains a blend of phytoestrogenic herbs that help ease the symptoms of low-estrogen and keep hot flashes & night sweats at bay…

Along with probiotics, which studies have shown improve sleep quality, as they produce the sleep regulating compound melatonin when they’re fully incorporated into the gut. 

So, if you’re looking for a natural supplement to fight back against insomnia, why not give Provitalize a try:

Introducing Provitalize

With its unique blend of thermogenic probiotics, all-natural herbs & absorption boosters, it has helped over 500,000 women worldwide fight back against: 

• Menopausal Insomnia
• Hot flashes
• Night sweats
• Hormonal imbalance

… and many more! 

Unsure About Provitalize?

We get it. 

It can be daunting to shell out for something that might not even work.

But with over 500,000 satisfied customers, we’re very confident in our products and the potential benefits they will bring to your menopausal journey...

So confident, that we’ve got a 90-day money-back guarantee. If you’re not happy with our product after trying it out for 90 days- you just need to tell us & we will refund you 100%!

So, what have you got to lose? Try Provitalize and experience the life-changing benefits for yourself today!