A Ritual for Rest: How Stretching Before Bed Can Improve Sleep

Gentle, yoga-inspired stretching can calm your nervous system and relax your muscles, preparing you for a longer and more restorative sleep

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You can probably relate to that frustrating feeling when you’re lying awake in your bed for what seems like hours — and sometimes it actually is a few hours — but you can’t seem to fall asleep due to lingering thoughts that wander from the back of your mind, or restless muscles that can’t seem to loosen up. That’s why it’s important to practice a peaceful nighttime routine — to allow both your body and mind to wind down in preparation for a restful night of sleep. 

Why Should You Stretch Before Bed?

Popular pre-sleep practices include turning off all electronics, making yourself a calming cup of chamomile tea, running a warm bath, or burying yourself under the covers and reading a few pages of your new favorite novel. One overlooked activity that is perfect before bedtime, however, is meditative stretching. I’m not suggesting you go above and beyond with complicated yoga poses before bed, but it’s hugely beneficial to engage in gentle, tension relieving moves as it will help prepare your muscles for a full night of sleep. It also gets yourself in the habit of practicing mindfulness, which can aid in preventing those unwanted late-night thoughts from keeping you awake.

In a 2016 review from medical journal Sleep Medicine Reviews, results from several different American and Chinese studies describe how meditative moments like yoga, tai chi and qi gong improve sleep quality, along with an individual’s physical and emotional wellbeing. There was even a national health survey done by the National Center for Complementary and Integrative Health which reported over 55% of yoga users claimed to have slept better after practicing yoga before bed. 

From personal experience, stretching before bed effectively relieves the tension in my hips after spending a hefty chunk of my day sitting down at my office. It also prevents me from waking up to annoying hip pains in my side, which is especially pertinent considering I’m a sleeper who prefers to sleep on a firm bed, rather than a soft, memory foam one. 

Here are several different stretches you can do before bed to relax your muscles and promote mindful thinking, to help ensure you get the restful sleep you deserve.  

1.) Child’s Pose

Child’s pose is a beneficial resting stretch where you can relax your body, and focus on your muscles and rhythmic breathing. This stretch will help to relieve tension in your back, neck and shoulders. It’s also a good pose to resort back to when you want a rest in between other, more physically demanding stretches. Also, as a pro tip — try inhaling and exhaling through your nose, as it has a calming effect on your nervous system. 

• Kneel down on the floor, sit on your heels, and spread your knees hip-distance apart. 
• Inhale, and exhale as you lower your head toward the ground. Your forehead should be resting on the floor. 
• Reach your arms out in front of your head, keeping your palms facing down on the floor.
• Hold this position for about 5 minutes, or 10 slow inhales. 
• Try lengthening your spine as long as possible, but stay comfortable. 

2.) Low Lunge

The low lunge is an ideal pose for the other people out there who are like me, and spend a large portion of their day at work sitting down. This will work your thighs, hips, and groin region. If you open up your chest, a low lunge stretch will also ease back pain and the built-up tension in your shoulders. Like all of these poses, make sure you remain calm and relaxed.

• Begin with your right leg in front of your left and come into a low lunge with your knee over your right foot, and left leg back.
• Keep your left knee close to the floor, or resting on it.
• You can rest your hands on the floor, on your knees, or straight up towards the ceiling. 
• Open your chest and take five deep breaths. Make sure you’re lengthening your spine.
• Repeat with the other leg. 

3.) Legs-Up-The-Wall 

This is a pose I used to do for fun as a kid, so I was elated when I found out about its different health benefits. For one, it’s a restorative pose that improves circulation and helps relieve tension in the back, shoulders, neck. It also aids in digestive issues and promotes total relaxation. For those of you who need a little extra support, perform this stretch with a pillow or cushion under your hips.  

• Start in a sitting position with the right side of your body against a wall.
• Roll onto your back, and lift your legs vertically up the wall.
• Hips can be against the wall or very close to it — it just depends on what feels the most comfortable to you. Remember, don’t try to strain yourself too much. This should just be a relaxing, meditative stretch. 
• Rest your arms face down on the floor, or wherever you’d like.
• Hold this pose for up to 10 minutes. 

4.) Bear Hug

The bear hug stretch focuses on your shoulders, rhomboids, trapezius muscles, and arms. Surely, you’ve given a bear hug to a loved one in your life. This is your chance to give yourself a little self-love before bed while you also get in a nice, good stretch. 

• Wrap your arms around your body as if you’re giving a hug.
• Grab your shoulders, and gently pull.
• Slowly deepen the pull for at least 30 seconds.
• Release tension and stretch your arms out.
• Switch arms so the one that was underneath is now on top. 
• Repeat. 

5.) Side Stretch

This one sounds simple, and it is — but it’s a great one because it really targets your obliques, strengthens your core, and stretches out your spine. If you’re leaning towards the right, you should feel it in your left side, and vice versa. 

• Sit on the floor with your right leg extended out, and the other tucked in. 
• Reach your left arm over your head, and to the side with your extended leg while you remain seated.
• Keep your left arm above your ear as your right arm rests on the floor.
• Hold, and repeat on the other side.

6.) Downward Dog

This pose might seem difficult upon first impression, but it’s a wonderful full-body pose that opens the back of your legs and targets your hips, hamstrings, calves, while also strengthening your ankles and quadriceps. As an added benefit, stretches performed in an inverted position relaxes your body and can result in a more restful sleep if done before bed. 

• Begin on all fours, and align your wrists under your shoulders.
• Make sure your knees are also directly beneath your hips.
• Spread out your fingers and press down, distributing your weight across both hands.
• Exhale and lift your knees off the floor. Then, bring your pelvis up towards the ceiling and start straightening out your legs, but make sure not to lock them.
• Keep your body extended, and act as if you’re pushing the floor away from you. Equally distribute weight through your heels and palms, and lengthen your spine.
• Hold for 10 inhales and exhales. 

7.) Butterfly Pose

The butterfly pose is another great meditative movement to help you relax before bed. It provides a gentle stretch throughout your inner thighs and lower back, while it gives you the chance to tranquilize, focus on breathing, and practice meditative thinking. 

• Sit on the floor with your legs straight out, and bend your knees to bring the soles of your feet together.
• Try your best to keep your back straight while you bring your feet in closer to your body.
• Rest in this pose, and deepen the stretch. 

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