5 Stretches To Help You Sleep

Sleep is our body’s way of relaxing and unwinding after a long day. Lying down in a cozy bed allows our joints to ease off the pressure, our muscles to let go and our bones to relax. Funnily enough, achy joints and strained muscles can actually keep us up at night and make it hard to fall asleep. Doing some simple stretches before bed can help to ease some of this tightness before you head to bed and can help you fall asleep quicker. 

Reasons To Stretch Before Bed

Not only does stretching help to reduce any daytime aches or strains, but the meditative movements of stretching can also help you fall asleep. Stretching involves breathing and paying attention to our bodies. This can help reduce anxiety and allow us to let go of stressful thoughts. Being connected and mindful of our bodies can help develop a deeper sense of mindfulness - a quality shown to help improve sleep quality. 

Stretching can also be a great act to build a sleep routine around. Sleep routines help to train our bodies to recognize when it’s time for bed. As humans, we thrive on routine. 

Stretching is also not only great for your sleep; It can help improve your blood circulation, flexibility, strength and improve joint and muscle health. 

How To Stretch

Stretching involves holding a pose to pull or lengthen certain muscles in the body. The best way is to breathe slowly, in and out, while you hold each stretch for 10 - 12 seconds. You can then release the stretch, take a deep breath in and then repeat. Each stretch can be repeated between 3 - 5 times. 

You can stretch on your carpet or floor, or you can use a yoga or exercise mat. 

Where To Find Stretches

Stretches for bed can be found on Pinterest, Youtube, or you can check out our list of the 5 best stretches for sleep below.

5 Best Stretches for Sleep

1.Cross Legged Side Bend

Sit cross legged on the floor. Take a deep breath in, and stret ch one arm straight up over your head and lean to the side. The opposite arm can cross over in front of you. Keep your hips straight on the ground and bend at the side to stretch. 

Why It’s Good For Sleep

This stretch is great for sleep because it elongates the spine, decompresses any side pain and helps to slow your breathing. It's a great warm up stretch because it’s hard to over stretch; you won't be pushing yourself too hard. 

2. Child’s Pose

Sit on your knees with your feet behind you. Lift your hands above your head and then lean over until you’re bent over our knees. Stretch your arms and hands straight in front of you and rest your forehead on the ground. Pull your shoulders away from your ears to stretch out your arms. 

Why It’s Good For Sleep

Curled up is a really comfortable position to sleep in and Child’s Pose mimics this position. Stretching this way relaxes and stretches muscles in your shoulders, neck and upper arms - muscle groups that can often feel stiff and sore when sleeping. This stretch also relaxes the spine for bedtime. 

3. Seated Forward Bend

Sit on the floor with your legs in front of you. Lift your hands up over your head while you breathe in. Breathe out slowly as you bed at the hips and reach for your toes. If you can’t reach your toes, just reach for your ankles or knees.

Why It’s Good for Sleep

This move helps to remove tension in your lower back. This location often holds pain and tension - especially if you sit at a desk all day. This simple stretch can reduce any pain before you head to bed. 

Image from Yoga Journal.

4. Reclined Butterfly

Sit on the floor with your knees up and feet together. Drop your knees to the side and put the soles of your feet together - creating a diamond shape in your legs. Lay on your back with your knees dropped apart towards the floor.

Why It’s Good for Sleep

This stretch reduces muscle tension in your hips and groin. If you spend all day sitting, this stretch can help loosen you up. It’s helpful for sleep to keep your hips loose while you snooze. It’s an especially great stretch for side sleepers who may not get much of a stretch while they sleep.

Image borrowed from PopSugar.

5. Knee To Chest

Lay on your back with your feet stretched out straight on the floor. One at a time, bring a knee up into your chest. Use your hands and arms to pull the knee into your chest while you breathe. Hold for  10-12 seconds before switching legs. 

Why It’s Good For Sleep

This stretch helps to reduce lower back pain, and stretches the large muscle groups in the legs. By breathing and counting, you can use this move as more of a meditation before sleep, too. 

Stretching And Sleep

Stretching isn’t only good for your health, but it can also  improve the quality of your sleep. As little as 5 - 10 minutes of stretching a night can make a huge difference. You’ll not only notice it in your sleep at night but also with how you feel during the day.