Best Stretches Before Bed to Help You Sleep Better
16 Sep 2025
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Sleep is the cornerstone of physical and mental well-being, yet many struggle to unwind after a hectic day. Incorporating a simple stretching routine before bed can bridge the gap between restlessness and restorative sleep.
Gentle stretching not only relaxes muscles but also signals the body to transition into a restful state.
Let’s explore the science-backed benefits of stretching before bedtime, and 7 simple stretches you can try tonight!
Daily activities, from sitting at a desk to exercising, can leave muscles tight and achy. Stretching helps release built-up tension in key areas like the back, hips, and shoulders and prepares your body to relax during sleep.
Gentle stretching activates the parasympathetic nervous system, which calms the body and lowers heart rate. According to a 2016 study, this process helps individuals fall asleep faster and experience deeper sleep cycles.
Mindful stretching encourages focused breathing, a practice linked to reduced cortisol levels. By combining movement with breathwork, you create a meditative ritual that quiets the mind.
Regular stretching improves joint mobility and muscle elasticity over time. This not only supports daily movement but also prevents injuries from occurring in the future.
Stretching increases blood flow, delivering oxygen and nutrients to muscles. Improved circulation aids in overnight recovery, ensuring you wake up refreshed.
If possible, we recommend adding 10 minutes of gentle stretching into your wind-down routine each night. Stretching is a way to relax your body, so you can rest more effectively at night.
Perform these stretches on a comfortable surface, such as a yoga mat, and focus on slow, steady breathing.
Hold each pose for 30 seconds to 3 minutes, depending on your comfort level.
Targets: Upper back (rhomboids, trapezius)
How to Do It:
Stand tall, inhale, and open arms wide.
Exhale, cross arms in front of your chest (right over left), and hug yourself.
Gently pull shoulders forward. Hold for 30 seconds.
Repeat with left arm over right.
Pair this stretch with deep breaths to release upper-back tension from sitting.
Targets: Inner thighs, hips
How to Do It:
Sit with knees bent and soles of feet pressed together.
Let knees drop toward the floor while holding your feet or ankles.
Lengthen your spine and relax your shoulders. Hold for 1 minute.
Place a cushion under your knees for support if needed.
Targets: Back, shoulders (latissimus dorsi)
How to Do It:
Kneel in front of a chair or couch/sofa.
Extend your arms to touch the chair’s back, keeping your spine straight.
Hold for 30 seconds, repeating 2–3 times.
This stretch is ideal for counteracting slouching or desk-related stiffness.
Targets: Spine, hamstrings, calves
How to Do It:
Sit with legs extended straight.
Hinge forward from the hips, reaching toward your feet.
Keep your back flat; use a yoga strap around your feet if flexibility is limited. Hold for 1–3 minutes.
Tip: Focus on lengthening the spine rather than touching your toes.
Targets: Hip flexors (psoas)
How to Do It:
Kneel on one knee, with the other foot flat in front (knee bent at 90 degrees).
Shift weight forward until you feel a stretch in the front hip. Hold for 30 seconds per side.
Targets: Back, hips, shoulders
How to Do It:
Kneel on the floor, sit back on your heels, and extend your arms forward.
Lower your chest toward the floor, resting your forehead on the mat. Hold for 1–3 minutes
For a deeper stretch, you can widen your knees
Targets: Obliques, shoulders, hip flexors
How to Do It:
Stand with feet hip-width apart.
Clasp your right wrist with your left hand and lean left.
Hold for 15–30 seconds, then switch sides.
Timing: Aim to stretch within an hour of bedtime to align with your body’s natural wind-down process.
Environment: Dim the lights and ensure your sleep space is optimized for relaxation. Be sure to pair your night-time routine with supportive sleep essentials (mattresses, pillows and bedding).
Consistency: Practice nightly to build a habit. Even 10 minutes of stretching can make a measurable difference in sleep quality.
Integrating these stretches into your nightly routine can transform your sleep quality and overall well-being.
For more insights on creating the ideal sleep environment, explore Hush Home’s guides on choosing the right mattress and bedding essentials tailored to your needs.
Remember, quality sleep begins with intentional habits and a supportive foundation—both physically and mentally.
