7 bedtime stretches to help you relax and sleep better
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Does stretching help improve sleep? Learn the science behind a nighttime stretching routine, plus 7 bedtime stretches to help you relax and sleep better.
Sleep is a crucial component of our overall health. After all, it affects everything from our mood to our immune system. If you struggle to wind down and achieve a restful night's sleep, relaxing stretches before bed can help your body release built-up tension from the day, making it easier to relax and drift off.
Does stretching help improve your sleep?
Many of us seek ways to unwind at the end of the day and prepare for a good night's sleep, and one proven method is adding bedtime stretches into your evening routine. But how exactly does stretching help improve your sleep?
The science behind stretching and sleep
While more research is needed to fully understand the relationship between stretching and sleep, current studies suggest that a stretching routine in your nighttime habits can help improve your sleep. Its thought to help by:
Relieving physical tension and reducing muscle pain: Particularly in areas like the back, neck, and shoulders, stretching promotes muscle relaxation and reduces discomfort that might disrupt sleep.
Offering a form of mindfulness: Directing your focus to your breath and body movements can help shift your mind away from daily stressors, triggering the body's parasympathetic nervous system to encourage a state of calm.
Promotes relaxation and enhances mind-body connection: Stretching helps reduce anxiety and mental clutter.
Provides a consistent routine for better sleep quality: Regular stretching in your nighttime routine can signal to your body that it's time to wind down, helping enhance your overall sleep patterns for better rest.
7 bedtime stretches for better sleep quality
Certain stretches can help target key areas of the body that often hold tension, helping you relax and prepare for a restful night's sleep. This can make it easier to fall asleep and enjoy a deeper, more restorative night. Remember to listen to your body and adjust the stretches to your comfort level, so you get the most benefit from your stretches.
1. Start with a seated forward fold to ease into relaxation
This stretch is excellent for releasing tension in your back and hamstrings — areas that often become tight during the day — and can help calm your mind and relax your body.
Sit on the floor with your legs extended in front of you.
Inhale deeply. As you exhale, gently fold forward at your hips, reaching toward your feet.
Hold the position for a few breaths, then slowly rise back to your seated position.
💙 You can also try Evening Wind Down with Mel Mah, a guided movement exercise to help prepare you for bed.
2. Incorporate legs up the wall for improved circulation
A restorative pose that can help relieve tired legs and feet, and improve circulation.
Lie on your back and extend your legs up against a wall.
Allow your arms to rest comfortably by your sides.
Breathe deeply and let the gravity gently stretch your hamstrings and relax your back.
💙 Encourage circulation with Mel Mah’s Blood Flow Fun.
3. Use child's pose to release tension in your back and shoulders
Ideal for releasing tension in the back, shoulders, and neck, this gentle stretch can also help soothe the mind.
From a kneeling position, sit back on your heels and fold forward, extending your arms in front of you.
Rest your forehead on the mat and breathe deeply, feeling the stretch along your spine and shoulders.
💙 Try Grasp and Release, a guided exercise routine meant to release tension and promote flexibility.
4. Transition to cat-cow pose for spinal flexibility
This pair of stretches can improve spinal flexibility and relieve tension in the back and neck.
On your hands and knees, alternate between arching your back and lifting your head (cow pose) and rounding your spine while tucking your chin (cat pose).
Move slowly, syncing your breath with your movements.
💙 Release tension and build flexibility in the upper part of your spine by following along with this Flexible Upper Body movement routine.
5. Include bow and arrow stretch for shoulder and back relief
This stretch helps release tension in the shoulders and upper back, which are areas that can become tight from daily activities like sitting at a desk or driving.
Lie on your side.
Mimic drawing a bow by pulling one arm back while extending the other.
Turn over and repeat on the other side
💙 If tension in your shoulders stems from hunching over a computer, this Mouse Shoulder exercise may help you find relief.
6. Add a reclined twist for spinal mobility and relaxation
A reclined twist is a stretch to help alleviate tension in the lower back and improve spinal mobility. It can help relax the back muscles and promote a feeling of stress release throughout the body.
Lie on your back, bring one knee toward your chest, and gently guide it across your body, extending your opposite arm.
Hold the position for a few breaths, then switch sides.
💙 Make relaxation a part of your nightly ritual with this Sleep Routine session.
7. Finish with the figure four stretch for hip and lower back release
Targeting the hips, lower back, and thighs, this stretch is particularly beneficial for those who sit for extended periods.
Lie on your back, place one ankle over the opposite knee
Gently pull your thigh toward you to feel a deep stretch in your hip and buttock, helping release tension to promote better sleep.
💙 Release Lower Body Stress with these movements that are perfect to practice before bed.
How to build a nighttime stretching routine: 10 tips
Developing a nighttime stretching routine can significantly enhance your sleep quality, but it's essential to approach it in a way that suits your lifestyle and preferences. Aim to create a practice that feels good and fits naturally into your bedtime routine.
1. Consistency is key: Aim to stretch at the same time each night to establish a habit and signal to your body that it's time to wind down.
2. Create a relaxing environment: Set up a calming space to enhance the relaxation effects of your stretching routine. Try dimmed lights, soft music, or a scented candle.
3. Wear comfortable clothing: Choose clothes that allow you to move freely and don't restrict your stretching to make your routine more enjoyable and effective.
4. Focus on breathing: Pay attention to your breath while you stretch. Deep, slow breathing can enhance the relaxation benefits of your stretches, helping calm your mind and body.
5. Listen to your body: Never push a stretch to the point of pain. Stretching — and meditative stretching — should feel good and can even help with chronic pain. If something hurts, ease back. Your flexibility may improve over time, and there’s no need to rush your body’s ability.
6. Incorporate a variety of stretches: Include a range of stretches that target different body parts. This variety ensures that you're addressing overall tension and not just focusing on one area.
7. End with a relaxation pose: Finish your routine with a relaxing pose like child's pose or legs up the wall to help deepen the sense of relaxation and readiness for sleep.
8. Track your progress: Keep a simple record of your routine, noting how you feel before and after your stretches. Over time, you'll likely see improvements in your flexibility, relaxation levels, and sleep quality.
9. Be flexible with your routine: While consistency is important, it's okay to adjust your routine as needed. If you're pressed for time, a shorter session is better than none.
10. Evaluate your sleep quality: Assess whether your stretching routine is helping improve your sleep. Adjust your routine if you need to, to ensure you're getting the most benefit.
Bedtime stretches FAQs
Can bedtime stretches help with insomnia?
Bedtime stretches can be beneficial if you experience insomnia. Gentle stretching exercises before bed can help relieve muscle tension and calm your mind ready for sleep, particularly if your sleep difficulties are related to physical discomfort or an overactive mind.
How long before bed should I do my stretching routine?
It's generally recommended to do your nighttime stretching routine around 15–30 minutes before you plan to go to sleep. This timing allows your body to relax and cool down post-stretch, signaling to your brain that it's time to sleep. However, the best time might vary depending on your personal schedule and preferences. Find a time that works for you, so you can unwind and prepare for bed effectively.
Are there any stretches I should avoid before bed?
While stretching before bed can be beneficial, try to avoid vigorous or very stimulating stretches that can increase your heart rate and energize the body. Focus on gentle, relaxing movements in your nighttime stretching routine that promote calm and relaxation. High-intensity stretches or workouts are better suited to earlier in the day.
How can I make bedtime stretching a habit?
To make bedtime stretching a habit, incorporate it into your existing nighttime routine.
Start by setting a reminder or alarm to stretch each night.
Keep your stretching routine simple and enjoyable, and remember to be as consistent as you can.
As you begin to experience the benefits, such as improved sleep and reduced tension, you might find that the habit of sleep-improving exercises naturally reinforces itself.
Do bedtime stretches have benefits beyond improving sleep?
Bedtime stretches can offer several benefits beyond just improving sleep. They can enhance flexibility, reduce stress and anxiety, improve posture, and decrease muscle stiffness and pain. Taking time to stretch can provide a moment of mindfulness and self-care, which can have positive effects on your overall wellbeing and quality of life.
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