Ten Stretches to Do Prior to Going to Bed for Enhanced Sleep Quality

10 Stretches to Do Before Bed to Improve Your Sleep

Introduction

Welcome, dear reader! In today’s blog post, we will explore how we can improve the quality of our sleep through stretching before bed. The primary goal is to help our bodies unwind, alleviate stress and keep us away from those restless nights that leave us feeling tired the next day.

As you continue reading, you’ll discover 10 effective stretches that you can incorporate into your nightly routine. These exercises were chosen carefully to ensure they are simple, less labor-intensive yet very beneficial for a better night’s sleep. Remember, these stretches should be performed gently, as relaxation is the principal motive here, not an intense workout session.

The good news? You don’t need any special equipment to take part – just a quiet space and ideally a yoga mat if you have one. So, without further ado, let’s dive into these various stretches together. Remember, your health and sleep quality are significant. Let’s take action today!

Spine Twist

The first stretch on our list is the spine twist. This is a gentle way to relieve tension in your lower back and promote mobility in the spine. It also helps with digestion which can contribute to better sleep.

To do this stretch, lie down on your back and hug one knee to your chest. Slowly twist your torso allowing your knee to fall across your body. Try to keep both shoulders flat on the floor. Hold for 15-30 seconds then switch sides. Here’s more detail to guide you:

• Lie down on your back with your legs extended.
• Bend one knee towards your chest.
• Place your opposite hand on the bent knee and gently guide it across your body.
• Keep your other arm straight out to the side, with your gaze turned to that same side.
• Hold this position for up to 30 seconds.
• Do the stretch on both sides.

Puppy Pose

Next up, the Puppy Pose. This is a soothing yoga pose that relieves tension in your shoulders and upper back. Given its calming nature, it’s great to use as part of a relaxation routine before bedtime.

To execute this stretch correctly, start from a kneeling position and slowly walk your hands forward. Keep your hips over your knees and drop your forehead to the ground or a pillow. Hold the stretch for around a minute. Here are some pointers:

• Start in all fours with your wrists under your shoulders and knees under your hips.
• Slowly walk your hands forward while keeping your hips in place.
• Lower your forehead onto your mat and let your chest sink toward the floor.
• Your arms should be stretched out in front of you with your palms faced down.
• Hold the pose for up to a minute.
• Return back to an all fours position.

Seated Side Bend

The Seated Side Bend aims to improve flexibility and mobility in the spine, neck, and shoulders. It’s perfect for releasing tension throughout the torso, making you feel more relaxed and helping you sleep better.

Begin by sitting cross-legged on the floor. Reach one arm up into the air and bend the elbow of your other arm, leaning towards that side. You should feel a gentle stretch along the side of your body. For more guidance:

• Take a seated position with your legs crossed.
• Extend one arm upwards and reach for the ceiling.
• Bend your body towards the opposite side of the extended arm.
• Bring your other hand to the ground with the forearm and elbow resting on the floor for support.
• Feel the gentle stretch in your side. Hold this for about 30 seconds.
• Repeat on the other side.

Supine Butterfly Pose

The Supine Butterfly pose is primarily meant to relieve tension from your hip area, but it has a calming effect overall that contributes to improved sleep. It’s a simple stretch that can be performed even by beginners.

Lie flat on your back and bring the soles of your feet together letting your knees fall outwards. Place your arms out to the side at a 45-degree angle and let gravity do its work. Here are the step-by-step instructions:

• Lie on your back and bend your knees to bring your feet toward your pelvis.
• Let the soles of your feet touch while allowing your knees to drop towards the floor.
• Place your hands beside you or rest them comfortably on your belly.
• Maintain this position, deepening your breaths, for about a minute.
• Gently use your hands to bring your knees together and roll to one side before getting up.
• Remember to keep your breathing slow and steady during this pose.

Child’s Pose

A yoga classic, the Child’s Pose helps to relax the mind while also stretching your back muscles. This pose will help you wind down from the day and prepare your body for sleep.

Kneel on the floor, sit back onto your heels, and then lean forward until your forehead touches the ground. Reach your arms out in front of you and take slow, steady breaths. For your guide:

• Begin in a kneeling pose with your knees apart.
• Sit your hips back toward your heels and reach your arms forward onto the floor.
• Allow your forehead to rest on the mat or a pillow for comfort.
• Maintain this pose as long as comfortable, aiming for up to a minute.
• To come out from this pose, use your hands to push yourself back up into a seated position on your heels.
• Remember, if you feel discomfort at any point, gently ease out of the pose.

Lying Quad Stretch

The Lying Quad Stretch is great for relieving stress and tension that can get trapped in our legs during the day. This stretch can be particularly helpful if you spend most of your day sitting or if you have done an intense workout.

While lying down on one side, grab your top foot and pull it towards your butt while keeping your hip as stable as possible. Keep your other leg extended straight along the mat. Here’s your handy quick reference guide:

• Lie down on your left side.
• Grab your right ankle with your right hand.
• Pull your foot towards the back of your body until you feel a stretch through the front of your thigh.
• Keep your left leg straight and firm on the ground.
• Hold it for about 15-30 seconds and then switch sides.
• Be mindful not to strain your neck; keep it aligned with your spine.

Forward Bend

Another great relaxing yoga pose is the Forward Bend, specifically beneficial for stretching the hamstrings and releasing tension in the lower back. If you’ve been sitting at a desk all day, this stretch is for you!

Stand tall, bend at your hips, and let your upper body hang. This stretch does a great job preparing your body for shut-eye. Here’s how to do it:

• Start in a standing position with feet hip-width apart.
• Take a deep inhalation and as you exhale, hinge at the hips and bring your torso to your legs.
• Let your hands fall towards the ground (it’s okay if they don’t touch).
• Keep your knees slightly bent and focus on lengthening the spine.
• Breathe deeply and hold the pose for up to a minute.
• To return, bend your knees slightly, relax your arms and slowly roll up.

Lying Down Leg Stretch

The Lying Down Leg Stretch can help lengthen your hamstrings, which in turn can improve flexibility and reduce low back pain – perfect for winding down before bed.

From a lying down position, lift one leg into the air. Keep your other leg straight along the floor. You can grasp behind the lifted thigh or use a towel as a strap to further pull your leg towards you. Instructions:

• Lie on your back and leave your left leg flat on the floor.
• Lift your right leg up as high as comfortable.
• Grasp behind the right thigh or calf for support.
• Try to keep your back flat and your left leg stationary.
• Hold for several breaths then slowly release and switch sides.
• Maintain regular breathing during the stretch.

Thread the Needle

Last on our list is the Thread the Needle pose. This stretch relieves tension in the upper back and shoulders, areas where many of us carry stress, making it harder to relax before bed.

Start in an all-fours position, then slide one arm under your body with your palm facing up. Allow your head to rest on the mat as you concentrate on releasing tension from your body. Follow these steps:

• Begin on all fours. Reach one arm across your body and under your chest.
• Allow your shoulder and the side of your head to rest on the ground.
• Your other hand can stay where it is or be stretched out straight ahead.
• Firmly press your arm against the floor to twist your upper body slightly.
• Hold for about 20-30 seconds, then repeat on the other side.
• Remember to take slow, steady breaths throughout.

Summary

In conclusion, stretching before bed can be a calming activity that not only helps you fall asleep faster, but also improves the quality of your sleep. These ten stretches are sure to help you unwind and disconnect from the day’s stresses, preparing your body and mind for a restful night’s sleep!

Sweet dreams and stay healthy!