The 9 Best Bedtime Stretches to Improve Your Sleep

Wondering what bear hugs and low lunges have in common? Add these and other easy bedtime stretches to your nighttime routine to help you get a good night’s sleep.

If you struggle to sleep through the night without waking up or can’t fall asleep easily, you might need a good nighttime routine. There is also the possibility that your body is holding too much tension, making it difficult to fall asleep. You can easily integrate gentle bedtime stretches into your routine to help relieve muscle tension and prevent sleep-disrupting cramps.

For these stretches to be effective, it’s important to concentrate on your breathing. Inhaling and exhaling deeply helps your body lean into the stretches. This awareness of your body through meditative movement has been scientifically proven to help you sleep. Couple these stretches with a healthy sleeping position, and you should be well-rested in no time.

1. Bear Hug

This bedtime stretch helps to work the muscles of your upper back, which can help alleviate shoulder pain associated with poor posture that makes it difficult to sleep.

Bear hug:

1. Stand up nice and tall.
2. Cross your arms, placing your right arm over your left to envelop yourself in a big bear hug.
3. Use your hands to draw your shoulders forward and hold the stretch for 30 seconds.
4. Switch your arms and repeat the stretch.

2. Bedtime Wall Stretch

This bedtime stretch promotes relaxation while reducing tension in your neck, back and shoulders. It can also be used as a stretch for pregnancy to help alleviate hip stiffness if you hold your legs in an open bow position. It is particularly useful for pain caused by poor sitting positions.

Wall stretch:

1. Lie on your back and raise your legs against a wall.
2. Find a comfortable position for your hips — either a few inches away from the wall or directly touching it.
3. Place your arms flat on the ground alongside your body.
4. Stay in this pose for up to 10 minutes.

3. Bedtime Stretches: Child’s Pose

Child’s pose is one of the most well-known bedtime stretches and is thought to be a good yoga pose for better sleep. It alleviates tension in your back, shoulders and neck and is ideal for tuning into your breathing and relaxing your body. If you like, you can perform this pose while listening to your preferred meditation app.

Child’s pose:

1. Start by kneeling, then slowly move your body closer to the floor, bringing your forehead to the ground while leaning back on your heels.
2. Extend your arms out in front of you and rest them on the floor or use a cushion for added comfort.
3. Inhale and exhale deeply while focusing on any areas of pain.
4. Hold this pose for up to 5 minutes.

4. Knee-to-Chest

Looking for a bedtime stretch that will help with lower back pain? Try the knee-to-chest stretch. It’s easy to implement, as you can do this on your mattress before sleeping.

Knee-to-chest:

1. Lie down on your back with your legs fully extended.
2. Slowly bend one knee and use both hands to bring it to your chest.
3. Hold this pose for 2 minutes, then repeat on the other side.

5. Bedtime Stretches: Low Lunge

Looking for a bedtime stretch that will help open up your hips, groin and thighs? The low lunge is an ideal pose and requires you to keep your body relaxed for the best results.

Low lunge:

1. Enter into a low lunge with your left foot below your left knee and your right leg extended back, keeping your knee on or above the floor.
2. Keep yourself balanced by placing your hands or fingertips on the floor beneath your shoulders.
3. Hold the pose for 2 minutes and then switch to the opposite side.

6. Seated Forward Bend

Stretch your hamstrings, lower back, spine and shoulders with this seated forward bend bedtime stretch and get your body loosened up for sleep.

Seated forward bend:

1. Sit down with your legs stretched out in front of you.
2. Bend at your hips and lean forward with your arms stretched out towards your feet.
3. Tuck your chin into your chest and hold the pose for 5 minutes.

7. Bedtime Stretches: Reclining Bound Angle Pose

If you spend most of your day sitting, this bedtime stretch can help alleviate stiffness in your hips and groin area.

Reclining bound angle pose:

1. Sit down and bring the soles of your feet together.
2. Slowly lower your back and shoulders down to the floor. Feel free to use a cushion to make this more comfortable.
3. Place your arms on the ground alongside your body in a comfortable position.
4. Hold this pose for up to 10 minutes before bed.

8. Side Stretch

This bedtime stretch will help stretch your obliques and spine. It can also help strengthen your core.

Side stretch:

1. Sit cross-legged on the floor.
2. Place your left hand on your right knee and extend your right arm into the air.
3. Slowly lean your right arm to the left and hold for 2 minutes. You should feel a stretch in your side.
4. Repeat on the other side.

9. Bedtime Neck Stretches

Neck stretches work best when you maintain proper posture while doing them. You can use these as bedtime stretches to relieve tension in your neck, shoulders and head.

Over-the-shoulder:

1. Sit in a chair with your back straight and shoulders pulled back.
2. With your body facing forward, turn your neck to look over your right shoulder. Hold for 30 seconds.
3. Repeat on the other side.

Ear-to-shoulder pull:

1. Sit in a chair with your back straight and your shoulders back.
2. Place your right hand on the top of your head.
3. Gently bring your right ear to your right shoulder and hold for 30 seconds.
4. Repeat this process on the other side.

Read more: 

• How Much REM Sleep Do You Need – And How Can You Get More?
• These Are the Best Plants for Your Bedroom & Sleep
• Best Sleep Sounds and How to Pick the Right One for You

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Tags: Exercise Guide Healthy Living Mindfulness

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