4.8/5 - (27 votes)

Last Updated on Saturday, May 11, 2024 by Amelia Griffith

Stretching before bed is an easy and natural way to ensure a good night’s sleep. Doing simple stretches for 10-15 minutes can help improve the duration and quality of your sleep. Stretching helps relax muscles, reduce tension, and restore balance to the body.

It also helps increase blood flow to the brain, allowing it to generate more melatonin – the hormone responsible for regulating our sleep/wake cycles. Furthermore, stretching can also be used as part of a calming bedtime routine that helps you wind down from the day’s activities and prepare mentally and physically for restful sleep. The best time to do stretching exercises is just before bed; however, if you don’t have enough time in the evening then you could also do some stretching after waking up in the morning. Give it a try and you might find that your sleep improves dramatically!

Benefits of Stretching for Better Sleep

• Relaxes muscles and relieves tension.

• Increases blood flow to the brain.

• Helps generate more melatonin.

• Promotes physical and mental relaxation.

• Improves sleep duration and quality.

• Aids in creating a calming bedtime routine.

By making stretching part of your regular nighttime routine, you can enjoy better sleep that will leave you feeling refreshed in the morning! Try it for yourself to see how much it can help you with your sleep quality and duration.

Right Ways to Stretch for Optimal Results


• Get in a comfortable position, either seated or lying down.

Breathe deeply and slowly to help relax your body.

• Start with small movements like neck rolls, shoulder shrugs, and arm circles.

• Progress to larger stretches such as side bends, chest openers, and leg raises.

• Focus on stretching each muscle group for 15-30 seconds at a time.

• Don’t push too hard; gentle movements are more helpful for calming the body for sleep.

• Finish with some deep breathing exercises to further promote relaxation before bedtime.

With a few minutes of daily stretching, you can experience improved sleep duration and quality! Make sure to stretch gently, and don’t push too hard. The goal is to relax the body, not strain it. Give it a try and you may find that stretching before bed is an easy way to improve your sleep!

You can also combine stretching with other relaxation techniques, such as mindfulness meditation or gentle yoga poses, for even greater benefit. With regular practice of these activities, you can enjoy deep restful sleep night after night! So if you’re looking for a natural way to improve your sleep quality and duration, give stretching a try today. You might be surprised at how much better you feel after just one session. Good luck!

16 Stretches That Can Help You Get a Good Night’s Sleep

Forward Fold

Stand with your feet hip-width apart and hinge at the hips to reach your hands down towards the ground.

Downward Dog

Start on all fours, then press your hands into the floor and straighten the legs as you lift your hips up towards the sky.

Child’s Pose

Kneel on all fours, then lower yourself onto your forearms and draw your knees together as you sit back onto your heels. Reach your arms out in front of you for a deep chest opener.

Seated Spinal Twist

Sit cross-legged on the floor and reach one arm across to touch the opposite thigh. Gently twist toward that side and hold for 10-15 seconds. Repeat on the other side.

Neck Rolls

Sit or stand tall, then slowly roll your head from side to side.

Shoulder Shrugs

Stand with your feet shoulder-width apart and raise both shoulders up towards your ears. Hold for 10 seconds before releasing it back down.

Arm Circles

Stand with your feet hip-width apart and extend both arms out in front of you. Make small circles with your arms, moving them forward and backward.

Hamstring Stretch

Lie flat on your back and lift one leg into the air. Loop a strap around the sole of your foot and pull it towards your chest. Relax into the stretch for 30 seconds before switching sides.

Seated Forward Fold

Sit on the floor with your legs straight in front of you. Reach out for your toes, then hang forward for 15-30 seconds.

Neck Stretches

Gently tilt your head towards one shoulder and hold for 10-15 seconds. Repeat on the other side.

Shoulder Rolls

Stand or sit with your arms at your sides and roll your shoulders in a circular motion, forwards and backward.

Cat/Cow Stretches

Start on all fours and round your back up towards the ceiling as you inhale, then press down to the floor as you exhale.

Leg Raises

Lie on your back with both legs extended and raise one leg up until it is in line with the other. Hold for 3-5 seconds before slowly lowering back to the ground. Repeat on the other side.

Glutes Stretch

Lie on your back with both legs extended and bend one knee in towards your chest. Use the opposite arm to draw that bent knee in closer, gently stretching the glutes on the other side.

Corpse Pose

Lie flat on your back and allow all of your muscles to relax. This is a great way to end a stretching session before you drift off into a peaceful sleep.

With just 10 minutes of daily stretching, you can improve your sleep duration and quality! So don’t wait any longer – give these stretches a try today for a better night’s rest! By incorporating these simple stretches into your pre-bedtime routine, you can enjoy a deeper sleep that leaves you feeling refreshed and energized in the morning! Give it a try for yourself to see how much of an improvement stretching makes in your quality of sleep.

Tips for Maintaining a Regular Stretching Routine

• Pick a time to do your stretching routine every night and set reminders if needed.

• To get started, only do a few stretches.

• Choose stretches that feel good for your body and progress as you get more flexible.

• Take deep breaths while stretching to help relax the body and mind.

• Give yourself enough time between meals and bedtime before starting your routine (at least 2 hours).

• Listen to calming music or guided relaxation recordings while doing your stretches.

• Get creative! Try using props like foam rollers, resistance bands, or even pillows to support comfortable stretching positions.

With consistency and dedication, you can enjoy the benefits of regular stretching for better sleep! So give it a try and see what a difference it makes in your life.

FAQ: Stretching for Good Night Sleep


Is it safe to stretch before bed?

Yes, stretching is a safe and natural way to improve sleep quality. However, it’s important to check with your doctor or healthcare provider if you have any existing health conditions that might be affected by stretching before bed.

How often should I stretch for better sleep?

Ideally, you should aim to do a 10-minute stretching routine every night before bed. This will help relax your body and prepare you for a deeper sleep.

What are the best stretches before bed for better sleep?

Some of the best stretches for improving sleep include neck rolls, shoulder shrugs, arm circles, cat/cow pose, hamstring stretch, seated forward fold, and corpse pose. All of these stretches can be done in a short amount of time, so you’ll be ready for bed in no time!

What other tips should I know about stretching before bed?

It’s important to listen to your body and choose stretches that feel comfortable and not overly strenuous. Additionally, aim to do your stretching routine at least 2 hours prior to going to bed so that you have enough time for your body to relax afterward. Finally, deep breathing while stretching will help relax the body even further.

Why does stretching make you sleepy?

Stretching helps to relax your muscles, release tension in the body, and improve circulation. It also encourages deeper breaths which triggers the parasympathetic nervous system and signals to your brain that it’s time for rest. All of these factors combine to help promote a better night’s sleep.

How can I stretch my nighttime sleep?

In addition to incorporating regular stretching into your bedtime routine, there are other ways to help improve sleep duration and quality. Avoiding caffeine late in the day, establishing a relaxing evening routine, and avoiding screens before bed can all contribute to better sleep. Additionally, speaking with a doctor may be beneficial if you are having trouble falling asleep or staying asleep at night.

What happens to your body when you start stretching?

When you start stretching, your body releases endorphins which help to reduce stress and tension in the muscles. Additionally, as your breathing deepens and relaxes, it helps to trigger the parasympathetic nervous system and signals to your brain that it’s time for rest. All of these factors combine to help promote a better night’s sleep.

Why is stretching so important?

Stretching is important for improving flexibility, increasing circulation and range of motion, reducing muscle tension, and promoting relaxation. All of these benefits can help to improve sleep duration and quality. Additionally, stretching helps to reduce fatigue and soreness during the day which can have a positive impact on overall well-being.

Before or after bed, stretching is beneficial?

It’s best to do your stretching routine at least 2 hours prior to going to bed so that you have enough time for your body to relax afterward. This will help promote a better night’s sleep and provide your body with the relaxation it needs.

Does stretching release toxins?

Yes, stretching can help to release toxins from the body as it increases circulation and encourages blood flow. This helps to reduce muscle tension and fatigue, ultimately leading to better sleep.

Stretching before bed can be a great natural way to improve your sleep duration and quality. Staying dedicated and consistent and stretching on a regular basis can help improve your sleep quality. Test it out for yourself and see the amazing transformation it brings to your life!

Does stretching help your brain?

Yes, stretching can help improve cognitive function and focus. Stretching helps to reduce fatigue, improve circulation, and increase oxygen flow to the brain. This can result in improved mental clarity and alertness throughout the day! Additionally, stretching releases endorphins which help to reduce stress levels and promote a better night’s sleep.

Why does my body shake when I perform stretches in bed?

Shaking during stretching is a normal response as the body adjusts to the new range of motion. It’s important to focus on your breathing and stay relaxed while stretching so that you can allow yourself to get used to the movements without feeling overwhelmed. Additionally, it may help to try some gentle stretches first before moving on to more intense ones.

How long does it take to see results from stretching?

The results of stretching depend on how often you stretch and the intensity of your exercises. However, with regular stretching and dedication, you can expect to see improvements in flexibility over time.


  • Amelia Griffith

    Amelia Griffith is a distinguished luminary in the field of sleep medicine, possessing a wealth of expertise across various domains that have shaped her into an esteemed authority in the realm of sleep health. Her academic journey commenced at Harvard University, where she obtained a foundational degree in Neuroscience, setting the stage for her subsequent forays into the intricate workings of the brain. Continuing her studies at Johns Hopkins University School of Medicine, she pursued advanced studies in Neurology, delving deeply into the mechanisms of neurological conditions intricately linked with sleep disorders. Driven by a quest to comprehend the holistic facets of sleep and its implications on mental health, she expanded her horizons into psychiatry during her tenure at Stanford University's Department of Psychiatry. This phase equipped her with a comprehensive understanding of the interplay between sleep patterns and mental well-being. Her passion for pediatric care led her to specialize in pediatrics at Columbia University Medical Center, where she honed interventions for young individuals grappling with sleep disorders. Furthering her exploration into sleep science and psychology, she enriched her knowledge at the University of Pennsylvania, unraveling the profound impact of psychological factors on sleep quality. Certifications and Degrees: Doctor of Philosophy (Ph.D.) in Neuroscience - Harvard University Advanced Studies in Neurology - Johns Hopkins University School of Medicine Specialization in Psychiatry - Stanford University School of Medicine Pediatric Care Specialization - Columbia University Medical Center Expertise in Sleep Science and Psychology - University of Pennsylvania Board Certification in Sleep Medicine from the American Board of Sleep Medicine (ABSM) Beyond her professional pursuits, Amelia Griffith seamlessly integrates her artistic hobbies into her life. An accomplished painter, she finds inspiration from the intricate patterns of the brain, translating her scientific curiosity into artistic expression. Her love for literature and continuous reading not only expands her knowledge but also fuels her imagination, offering creative solutions to the challenges she encounters in her profession. Family: Amelia Griffith is a devoted mother to two daughters and a son. Her journey through sleep disorders mirrors her family's struggles, providing her with profound empathy and understanding in her professional pursuits. Overcoming these challenges together has strengthened their familial bond, fostering resilience and unity. Amelia Griffith's commitment to excellence and compassionate patient care has earned her admiration within academic circles and among those whose lives she has positively impacted. Her ongoing advocacy for better sleep health reflects her dedication to improving global well-being, leaving an indelible mark in the field of sleep medicine.

    View all posts