10 Stretching Exercises Before Sleep

Achieving quality sleep is crucial for our overall well-being. Sleep experts recommend developing a bedtime stretch routine to unwind after a long day. Quiet activities like reading or taking a warm bath can be helpful for some, while others prefer gentle stretching before bedtime to relieve stress.

Stretching is a simple and effective way of relaxing the muscles. It helps maintain physical health, supports mental health, and reduces stress. Certain practices like yoga, tai chi, or qi gong involve stretching along with focused breathing and mindfulness to achieve a state of calmness.

Engaging in stretching activities or other forms of gentle exercise before going to bed can help reduce stress levels and promote a better quality of sleep. [1]

Below, we will walk you through a series of slow and gentle stretches that you can easily perform in the evening to help you relax and unwind before bedtime.

Does Stretching Help Improve Your Sleep?

If you are one of the many people who struggle with falling asleep, stretching may help you do so more quickly! Stretching is known to improve blood flow and release tension in muscles. Improved blood flow and muscle relief are also known to aid in a person’s recovery time and quality of sleep.

Stretching before bed literally allows your body to repair and rejuvenate itself more rapidly during sleep. The more you can get your body to wind down before sleep, the better your sleep will be, and the better your body will feel upon waking up.

Did You Know: Engaging with your body through stretching can help you shift your focus away from the anxieties of the day and onto your breath and body. As a result, you can become more mindful, which has been linked to improved night's sleep. [2]

Sometimes, nothing feels better than a good stretch- especially before bed. Evidence suggests stretching may help improve insomnia symptoms and support a good night's rest. In fact,

Besides being beneficial for people with insomnia, stretching has been proven to help people who don’t suffer from insomnia fall asleep faster and avoid some sleep-related pain. [3]

And lastly, and by no means any less or more important, stretching feels good. So darn good! Since many of us spend most of our waking hours at a desk or a standing position or sitting, our muscles are more likely to begin to get tight and stiff. Dedicating some time to simple bedtime stretches is a great remedy for all that stiffness!

Did You Know: Regular stretching can improve flexibility and balance the muscles, which can often contribute to poor posture.

Best Stretches to Do Before Bed

Since there are so many helpful stretches available, we have made a list of our top six favorite stretches to do before bed.

Stretching Study: Stretching, yoga, and meditation have improved sleep quality and were further linked to a better quality of life. [4]

Up and Down Neck Stretch

The Neck Stretch is perfect for removing the kinks that build up naturally over the course of the day. It's great to do standing up, sitting down, or even while in bed!

1. To begin, press your chin into your neck for 15-30 seconds.
2. Gently and slowly raise your head back to your starting position.
3. Repeat 3-5 times, holding the position for 5 to 10 seconds each time.

If this feels comfortable, you can try two other types: ear-to-shoulder and side-to-side neck stretches. Both provide similar benefits leading to bedtime, including relieving excess tension and avoiding potential discomfort while sleeping.

Ear to Shoulder Neck Stretch

It's a simple yet effective stretching exercise for releasing tension in the neck and shoulder muscles. This gentle stretch targets the sides of your neck and can be particularly beneficial if you spend a lot of time looking at a screen or if you carry stress in your neck and shoulders.

This stretch can help relax the muscles around your neck and shoulders, which is crucial for a comfortable and restful sleep.

How to Get Started

1. You can either stand or sit in a comfortable chair or stand.
2. Bring your right ear towards your right shoulder until you feel the stretch.
3. Hold the stretched position for 5 to 10 seconds.
4. Gently raise your head back to the initial position, moving slowly.
5. Repeat the stretch on the left ear.
6. Repeat two to four times.

Spine Twist Stretch

The seated twist, also known as the spinal twist in yoga, is a pose specifically designed to enhance spinal flexibility and mobility. By twisting the torso and spine, this pose can offer a wide range of benefits to the individual performing it.

The spinal twist is aimed at enhancing the movement of the spine, which can help improve digestion, stimulate the internal organs, and relieve back pain. Additionally, this pose can also help improve posture, reduce stress, and enhance overall balance and coordination.

• Spine-health
• Muscle Relaxation
• Stress Relief
• Improved Circulation

Standing Side Stretch

The standing side bend is a highly effective stretch. It is particularly beneficial for relaxing your back muscles, relieving muscle tension in your hips, back, and torso, and enhancing your lateral movement, which makes you more stable on your feet. And, let's be honest, it just feels fantastic.

To perform this exercise, you need to bend your upper body to one side so you feel a gentle stretch in your waist, hip, and back. That's it! But make sure you focus on good posture. After stretching one side, repeat the same on the other side.

Standing Calf Stretch

Give your achy legs a break! This stretch can improve ankle strength and lower body performance.

The calf stretch is a simple yet effective exercise targeting the muscles in the lower back portion of the leg, known as the calf muscles. This stretch is crucial for maintaining flexibility in the calves, which is necessary for walking, running, and climbing.

1. Begin by standing facing a wall with your hands placed on the wall at about eye level.
2. Place the leg you want to stretch about a full step behind your other leg.
3. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
4. Try to hold for 15 seconds, working up to 30 seconds over time.
5. Repeat 3-5 times, each leg.

Tip: If you are struggling with plantar fasciitis or other foot issues, this exercise can help reduce pain by stretching your calves. Tight calves cause most cases of plantar fasciitis (PF)!

Spinal Stretch

If you're looking for a quick and effective way to relieve tension and pressure in your spine, there's a simple stretch that you can do. This spinal stretch effectively releases built-up stress and tightness in your back, and it only takes a few minutes to accomplish.

You only need a flat surface and enough space to lie down comfortably. Elongating your spine and gently stretching your back muscles can improve your posture, reduce pain and discomfort, and promote relaxation.

1. To begin, lie on your back and extend both arms out from your sides.
2. Slowly cross your one leg over your other, and allow it to fall on the opposite side of your body, naturally towards the floor.
3. For a deeper stretch, turn your head from left to right.
4. Repeat on the other side.

Hamstring Stretch

This is a simple yet effective stretch that targets the muscles located at the back of your thighs, commonly known as the hamstrings.

These muscles play a vital role in everyday activities such as walking, running, and jumping. It helps maintain flexibility in the legs and lower back, prevent injury, and relieve muscle tightness.

It can be done while sitting on the ground with your legs extended in front of you. Then, lean forward to reach your toes, feeling the stretch in the back of your legs.

Incorporating the hamstring stretch regularly into your bedtime routine can improve your overall flexibility, increase your range of motion, improve your athletic performance, and relax your muscles for sleep.

How to Get Started

To perform this exercise, start by standing up straight. Next, extend your right leg forward while keeping your foot flexed.

1. Bend your left knee and lean back slightly.
2. To maintain proper posture, keep your pelvis forward and your body upright.
3. Hold the position for a maximum of 20 seconds.
4. Perform the stretch on the left side.

Knee-to-Chest Stretch

This stretching exercise is a great way to effectively stretch and loosen up your lower back and spine while also providing a thorough stretch for your glutes and hamstrings. When done properly, it can improve your flexibility, increase blood flow to the targeted areas, and help alleviate pain or discomfort in the lower back, hips, and legs.

It's a great addition to any bedtime stretching routine and can be done at any time of day, whether you're warming up for a workout or taking a break from sitting at a desk for extended periods or leading to bedtime.

1. Lie on your back on a firm surface with the backs of your heels on the floor.
2. Gently bring your right knee up to your chest while keeping your left leg straight until you feel a stretch in your lower back.
3. Bring the knee as close to your chest as comfortably as possible. You should only go as far as you don’t feel pain.
4. Hold for 30 seconds.
5. Repeat on the other side.

Standing Quadricep and Thigh Stretch

This is a popular and effective stretch targeting the muscles at the front of the thigh, known as the quadriceps. This stretch is important for maintaining flexibility and balance in the thigh muscles, which are necessary for activities such as running, walking, and jumping.

If you have tight quadriceps, it can lead to discomfort in the knees, hips, and lower back, making it difficult to fall asleep. Stretching these muscles before bed can reduce this discomfort, resulting in a better night's sleep.

Overhead Stretch

Performing an overhead stretch involves the muscles in the upper body, including the shoulders and arms. This stretch benefits individuals looking to improve their flexibility, posture, and overall range of motion.

In addition to the physical benefits, this stretch also incorporates deep breathing exercises that help to calm the mind and relax the body, making it an excellent option for those looking to unwind and prepare for a relaxing night's sleep.

How to Get Started

1. Find a comfortable chair or stand with your feet placed shoulder-width apart.
2. Interlace your fingers and raise your hands above your head, stretching towards the ceiling.
3. Take a deep breath and pull your stomach inwards.
4. Maintain your current position for a few seconds.
5. As you bring your arms down, make sure to exhale.

Benefits of Stretching Exercises Before Sleep

Stretching before sleep can have significant benefits for both your body and mind. It helps to relax muscles, reduce stress and tension, and promote better sleep. Besides, it can lower the risk of injury by enhancing flexibility and range of motion.

Plus, stretching before sleeping can increase circulation and promote relaxation, leading to better overall health.

• Alleviate muscle tightness and tension
• Assists with lower back pain
• Improved flexibility
• Can help prevent injuries
• Improve overall sleep
• Promote circulation

How to Get Started With a Bedtime Stretching Routine

Are you interested in getting started? Creating a stretching routine leading to bedtime can be your secret weapon.

• Make It a Habit: It can be difficult, but pick a time each night that works for you and stick to it. Like a sleep schedule, your body will start associating that time with relaxation.
• Set the Mood: Choose or create a relaxing space with soft lighting, calming music, or even a soothing scent. It doesn't have to be your bedroom.
• Dress for Comfort: Trust me, this is important. You'll want to choose loose-fitting clothes. This will allow you to move freely.
• **Breathe Deeply: **Focus on your breathing as you stretch. Deep and slow breaths can help not only calm you mind, but also your body.
• Listen to Your Body: Stretching should feel good, not painful. If something hurts, ease up or stop. You should move on to another stretch.
• Variety of Stretched: Targeting various muscle groups can help alleviate built-up tension in your body.
• End on a High Note: Finish with a relaxing pose like Child's Pose or Legs Up the Wall to wind down completely. Your body will thank you.
• Track Your Progress: Similar to any workout, you'll want to keep a journal to track your progress and routine. It can help you understand how you feel before and after the stretch.
• Be Flexible: If you're short on time, allow yourself to do a quick stretch. It's better than none.
• Tune In to Your Sleep: Pay attention to how your stretching routine affects your sleep quality. Is it helping or causing harm to your sleep? You might need to adjust as necessary to optimize for your sleep.

Final Thought

We have researched and identified various stretches that can be easily included in your nighttime routine. Each stretch is thoughtfully selected to target key muscle groups, contributing to a holistic approach to sleep preparation.

Is it good to stretch before bed? Well, the message is clear: embracing a consistent nightly routine of stretching, complemented by a conducive sleep environment, is more than just a practice.

It's a commitment to enhancing your overall well-being, leading to a life enriched with quality rest and revitalized mornings. As you prepare for the night, let these stretches guide you toward a calm sleep and refreshed energy in the morning.

In addition to the above stretches, we offer an assortment of other stretching, yoga content, meditation, and breathing exercises on the website and through the sleepme app.