Evening Yoga-Style Stretch
Sleep Easy 21 days oura
Start the Health OS protocol "Evening Yoga-Style Stretch" (sleep-evening-stretch) and show me today's step.
Goal
Test whether a 10-minute evening yoga-style stretch changes night HRV and sleep
Hypothesis
An evening yoga-style stretch 1-2 hours before bed raises night HRV and sleep quality
Pascoe et al. 2017: yoga asana interventions reduced evening cortisol and resting heart rate and raised HF-HRV versus active control, though interventions were heterogeneous. Posadzki et al. 2015 found no convincing evidence of an effect on HRV. The effect of a short home routine remains an open question — hence this N-of-1
Expected Effects
- ↑ hrv_night_avg
- ↓ resting_hr
Phases
1
Baseline
7 days- Live as usual, no evening stretching
2
Evening Stretch
14 days- Do the Evening yoga-style stretch routine 1-2 hours before bed at least 5 days a week
- Log whether you did the routine that day
Tracked Metrics
Primary
- ↑ hrv_night_avg
- ↑ Sleep Score
Secondary
- ↓ Resting Heart Rate
- ↓ sleep_fragmentation
Evaluation
Method: compare_phase_means
Design: baseline (7 days) → intervention (14 days)
Safety
Disclaimers
- Do not push through pain
- Skip the routine if injured
Stop Conditions
- Sharp or worsening pain during the stretch