Fitness queen Kayla Itsines has shared the simple nighttime routine that changed her sleep after surgery for endometriosis.
The 30-year-old SWEAT CEO revealed that in March of this year she had “unbearable” endometriosis and had to undergo surgery to remove a number of cysts on her uterus.
Kayla said she’s “stepped up” her training since she had surgery, but the downside to this was that she wasn’t sleeping very well — so she knew she had to do something about it.
These days, Kayla says she does a quick stretch and lather at night before going to bed — and she always follows the same routine.
Scroll down for video
Fitness queen Kayla Itsines (pictured) shared the simple nighttime routine that changed her sleep after surgery for her endometriosis
Kayla said she stretches and foams quickly at night before going to bed; the moves include foam rolling her glutes and calves (pictured)
‘Exercise regularly but not sleep well?’ Kayla posted on Instagram.
‘Stretching and foam rolling might be your answer.
“If, like me, you’ve been sleeping poorly, this is a really good bedtime routine to do to get a better night’s sleep.”
The 30-year-old then demonstrated exactly what she does to ensure she gets at least seven hours of sleep a night.
What is endometriosis?
* Endometriosis is a condition in which the tissue that lines the inside of a woman’s uterus grows outward.
* It often causes severe pain, irregular periods and can lead to infertility, and it is sometimes treated with surgery.
* Endometriosis usually involves your ovaries, fallopian tubes, and the tissue that lines your pelvis. In rare cases, endometrial tissue can spread beyond the pelvic organs.
* The primary symptom of endometriosis is pelvic pain, often associated with menstruation.
* The main complication of endometriosis is reduced fertility. About a third to half of women with endometriosis have trouble conceiving.
Source: Mayo Clinic
Sweat’s 30-year-old CEO also likes to foam her traps (pictured) before going to bed to untie herself
The stretching part of Kayla’s routine includes a mermaid pose on both sides, held for 30 seconds each, and a wide child’s pose (pictured)
Kayla’s evening stretch routine
1. FOAM ROLL GLUTES: 60 seconds, 30 seconds on each side.
2. FOAM ROLL CALVES: 60 seconds, 30 seconds on each side.
3. FOAM ROLL TRAPS: 30 seconds in total.
4. STRETCH LAT MUSCLES IN MERMAID POSE: 60 seconds, 30 seconds on each side.
5. WIDE CHILD POSE: 30 seconds in total.
6. STRETCH HIP FLEXORS: 60 seconds, 30 seconds on each side.
7. STRETCH GLUTES IN DOVE POSE: 60 seconds, 30 seconds on each side.
Source: Kayla Itsines
In the video, Kayla said she usually starts by rolling out her glutes on the foam roller for 60 seconds, or about 30 seconds on each side.
“After this, I roll out my calves for the same amount of time (60 seconds or 30 seconds on each side,” Kayla said.
Do the same with your traps (30 seconds) with the foam roller and you’re ready to stretch.
During her evening stretch, Kayla works her lateral muscles by raising one arm and bending forward so that she is in a “mermaid” position, before repeating on the other side.
She then does a Wide Child Pose for 30 seconds, stretches her hip flexors for 30 seconds on each side and ends with the Pigeon Pose for 30 seconds on each side.
These moves ensure that she has stretched her body enough before resting and gives it a chance to stiffen up overnight.
Thousands who saw Kayla’s easy video said she inspired them to stretch more and use their foam roller before going to bed:
“This is super interesting and I’m definitely going to try it,” one commenter wrote.
“Save this for later, love the tips, thanks for sharing,” added another.
She extends her hip flexors for 30 seconds on each side and ends with the pigeon pose for 30 seconds on each side (pictured)
Kayla (pictured) has talked about her sleep in the past, admitting that it’s difficult because she tends to work out in the evenings, which can be problematic in terms of getting your heart rate back
Kayla has tackled her sleep routine in the past, admitting it’s difficult because she tends to exercise in the evenings, which can be problematic in terms of getting your heart rate back on time for bed.
To compensate for the surge in adrenaline, Kayla listens to soothing music while still trying to sleep early so she’s well rested for the next day.
“Every night before bed, I take a few minutes to stretch to relieve any tightness. I start with some dynamic stretches to get the blood flowing through my body and then go into static stretches to release muscle tension,” the 30-year-old said earlier.
This combination of regular stretching and yoga movements helps to relax the body, with the application of magnesium oil to particularly painful areas a perfect final step.
The 30-year-old (pictured) relies on a combination of restrictive post-morning caffeine, chamomile tea, calming music and magnesium through green leafy vegetables and supplements
Magnesium is important to include in our diet because it is an essential mineral that is not made naturally by our bodies.
It maintains optimal nerve and muscle function and manages the amount of stress our bodies feel during a particular activity or exercise.
“We usually get enough magnesium from green leafy vegetables, dairy products, legumes, and even dark chocolate — but if you’re having trouble sleeping at night, ask your doctor if a magnesium supplement can help,” Kayla said.
This – combined with a chamomile tea before bed – should help relieve the cortisol levels in your body, just like Kayla did.