Posted on: October 20, 2016 at 8:46 am
Last updated: October 5, 2018 at 9:22 am

Getting a good night’s sleep is easier said than done for some of us. While you may be going to bed at the right time, waking up in the middle of the night is an annoyance. Being uncomfortable is one of the main causes of not being able to sleep soundly. Sleeping in a cool room with comfortable pyjamas like these is a great help.


What you do during the day has an effect on your sleep, and thankfully there’s a stretch you can do in 2 minutes to finally catch some much-needed Z’s!

Why You Might Be Waking Up

One of the reasons you could be waking up constantly is sleep apnea. This is a disorder that causes your breathing to pause multiple times throughout the night. It can last anywhere from a few seconds to a few minutes!


Your breathing becomes shallow and can knock you out of deep sleep which causes daytime sleepiness and poor quality of sleep. Not being able to breathe deeply can result from built up tension in your hip flexors from sitting all day.

Your iliopsoas muscle gets tighter the longer you sit. It’s connected to your lower back bones and your diaphragm, which affects your deep breathing ability and your ability to relax.


Jill Miller, creator of Yoga Tune Up, has created a simple exercise to get a deep stretch in your hip flexor. You can do it right before bed so you’ll never have to wake up in the middle of the night again!

2-Minute Hip Flexor Stretch

What you need

  • Padded mat
  • A wall
  • A thick foam block or large book

What to do

  1. Lay on your back and place your foot flat on the wall while your pelvis is supported on the block
  2. Fold your right knee and draw it into your chest
  3. Hold for one minute
  4. Switch sides and repeat

Never stress about being tired the day after again. Get the quality sleep you need without waking up in the middle of the night. Your body will thank you for it!

The Hearty Soul
Health Network
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