Of all the health hacks out there, getting a good night’s sleep is one of the best things you can do for your body. When you look into how to wind your body down for sleep, stretching before bed is often overlooked. Yet, it’s a simple (and free!) way to calm your body down in the evening, helping you fall asleep faster and setting you up for a better quality rest.
Mindful movements like yoga and tai chi have been shown to improve sleep quality. When you sleep well your body functions optimally on all levels – from better hormone balance, improved memory, better detoxification and increased strength from proper muscle recovery.
Like other mindful movements, stretching has a positive effect on sleep because it brings your attention to your body and away from the stressors of your day. Taking time to breathe and stretch without distraction will also give you time to remember any last minute tasks from the day that would otherwise pop into your mind the moment your head hits the pillow.
There are also the physical benefits of stretching like relieving muscle tension, especially if you’re someone who carries tension in your neck, shoulders and jaw. Releasing these areas before bed will allow your body to relax while asleep, so you don’t carry yesterday’s tension into your next day.
It’s important to note that doing a workout before bed will not help with sleep. Instead, turn the lights down, put some soft music on and roll out your mat (or sit up in bed) to do some gentle, mindful stretching that will get you ready for sleep.
Try adding these to your bedtime routine:
1. Low lunge
This stretch is best done on a mat or the floor beside your bed. It gives a deep stretch to your hips, thighs, and groin. Ensure your torso is upright to open your chest. Remember the purpose of these stretches are to relax, so don’t strain or push yourself to go too deep in this pose.
Here’s what to do:
- Place your right foot below your right knee and extend your left leg back, keeping your knee on the floor.
- Rest your hands on the floor beneath your shoulders, on your knees, or lift them up toward the ceiling.
- Breathe deeply, and focus on lengthening your spine and opening your chest.
- Feel the line of energy extending out through the crown of your head and down toward the mat.
- Hold this pose for 10 long, slow breaths.
- Repeat on the opposite side.
2. Neck stretches
These stretches will help to release tension you’re carrying in your head, neck, and shoulders. It’s important to maintain good posture when doing these, so pull your shoulders back and keep your chest proud.
Here’s what to do:
- Sit up (in bed or on the floor) with good posture.
- Tilt your head to the right, taking your right ear towards your right shoulder. Hold here for 5 deep breaths.
- Lift your head back to center before repeating on the left side.
- Complete a minimum of 2 on each side.
- Bring your head back to center and pause.
- Tilt your head forward, bringing your chin down to your chest. Hold here for 5 breaths.
- Lift your head up past neutral, taking your chin up toward the ceiling. Only go as far as is comfortable here to stretch the front of your neck.
- Return your head to neutral position.
3. Bear hug
This stretch works wonders for your upper back and rhomboids. If you work at a computer often this is a great stretch for you. It will help alleviate shoulder blade discomfort or pain that’s caused by poor posture.
Here’s what to do:
- Stand tall and take a deep breath in as you open your arms out wide.
- Exhale as you cross your arms, placing your right arm over your left and your left over your right to give yourself a hug.
- Breathe deeply as you reach your elbows forward, stretching your shoulders.
- Hold this stretch for 10 deep breaths.
- To release, inhale and open your arms back open wide.
- Exhale and repeat with your left arm on top.
4. Child’s pose
Child’s pose is perfect for winding down and focusing on your breath to reduce stress. It also helps to relieve pain and tension in your back, shoulders, and neck.
Here’s what to do:
- Starting on your hands and knees, sit back on your heels with your upper body folded forward and rest your forehead on the floor.
- For a bit of a shoulder stretch, extend your arms in front of you, palms facing down. Or let your arms relax alongside your body.
- You can use a pillow or rolled up towel under your thighs (to support your seat) or to elevate your forehead.
- Breathe deeply in while holding the pose, bringing your awareness to any areas of discomfort or tightness in your back.
- Hold this pose for up to 5 minutes. You can also use this as a resting pose between other stretches.
5. Seated forward bend
This stretches out your low back as well as loosening your spine, shoulders, and hamstrings.
Here’s what to do:
- Sit down with your legs extended in front of you.
- Engage your abs slightly to lengthen your spine and reach your chest to the ceiling.
- Hinge at your hips to fold forward, reaching out your arms in front of you.
- Relax your head and tuck your chin into your chest.
- Hold this pose for up to 5 minutes while breathing deeply.
- Tip: use a pillow or blanket to cushion your forehead, especially if it doesn’t reach your knees. You want your upper body to be relaxed here.
6. Legs-up-the-wall pose
This is a restorative pose that helps the body calm down and unwind. It also helps to reduce tension in your back, shoulders, and neck. You can do this pose while in bed, taking your legs up your headboard, or on the floor using a wall.
Here’s what to do:
- Sit with the right side of your body against a wall (or your headboard).
- Lie on your back as you swing your legs up against the wall.
- Your sit bones should be up against the wall. You might have to shimmy yourself toward the wall to make this possible. If you’d like, place a cushion or yoga block under your hips for support and a bit of elevation.
- Rest your arms in a comfortable position, away from your body.
- Relax in this pose for up to 10 minutes, focusing on deep breathing.
7. Reclined butterfly pose
This relaxing hip opener will relieve tension in your hips, groin and low back. It’s especially helpful if you spend most of your day sitting.
Here’s what to do:
- Laying on your back (in bed or on the floor), bring the soles of your feet together, letting your knees fall open to either side.
- You can use cushions or a folded blakey under each knee support, especially if you plan to stay in this pose for a while.
- Place your hands on your chest and belly if you wish to ground and connect with yourself, or in any comfortable position away from your body.
- Focus on relaxing your hips and letting go of the weight of your thighs as you breathe deeply.
- Hold this pose for up to 10 minutes, focusing on deep breath.
Get started tonight with these before bed stretches. Let us know how well you slept by tagging us in a bedhead selfie on Instagram at @movecollective.co.