11 Bedtime Stretches That’ll Help You Sleep Well

In this post, you’ll discover simple bedtime stretches to try before you sleep.

Several studies have shown that sleep is crucial. It enables you to maintain good mental and physical health. 

But here’s the thing:

When it comes to enjoying a good night’s sleep, there are several things that can affect the quality of your sleep. 

Strained and fatigued muscles are one of these factors. They can compound your sleep problems. 

That’s where doing bedtime stretches helps. They help to relieve tension and improve relaxation. 

Let’s get started with 11 bedtime stretches to help you sleep well.

1. Reclining bound angle pose

The reclining bound angle pose targets your hips and groin.

• Sit down on the floor and press your feet soles against each other.
• Let yourself lie down on your back and let out your arms in a relaxed position of your choice.
• Take deep breaths as you relax your hips and thighs.
• Remain in this position for a few minutes.

2. Bear hug

This type of bedtime stretch focuses on the rhomboids and trapezius muscles. 

• Take deep breaths while you cross your arms in one arm on top of the other position.
• Allow your arms to rest in a self-hug position and bring your shoulders outward in front.
• Keep the position for a few seconds.
• Switch between the positions of arms as you repeat the process.

3. Standing forward bend

The standing forward bend aims to stretch your back and neck.

• Approximate a distance of six inches between your feet as you stand.
• Bend yourself in such a way that allows you to touch your feet.
• Maintain the position for a few seconds.
• Cross your arms over your head and grab opposite elbows.
• Stay in that position for a few seconds.

4. Seated forward fold

This bedtime stretch intends to relax your hamstrings and calves.

• Sit down on the floor and maintain a straight back posture.
• Put out your legs in front of you and close to each other.
•  Let your hands touch your feet.
• Keep this position for a few seconds.

5. Up the wall

This bedtime stretch is good for your glutes and hamstring.

• Sit down on the ground in a position where you are facing the wall.
• Lie down with your back on the floor 
• Raise your legs in such a way that they are against the wall and perpendicular to the ground.
• Let out your arms in a direction parallel to the wall.
• Stay in the position for a few seconds.

6. Lizard pose

This bedtime stretch allows you to maintain a lizard-like position. It’s meant to target your quads, hip flexors, and hamstrings.

• Go on your knees as you rest your arms on your elbows and let your hands touch the ground.
• Lift your right ankle and bring your left leg forward such that it rests on the foot with the foot next to your hands.
• Let out the left foot slightly backward maintaining its ankle position.
• Remain in the position for a few seconds.

7. Figure four

In this type of bedtime stretch, you will try to make the number four with your body as you stretch.

The stretch targets the hips, glutes and the lower back.

• Lie down with your back on the ground.
• Let out your legs horizontally in front of you.
• Elevate your right leg, bend the knee and hold the leg with your hands as you bring it inside.
• Keep the position for a few seconds.
• Take up your left leg in a position that is perpendicular to the ground.
• This time let the right knee bend outwards as you let your right ankle on top of the left quad.
• Let your hand bring the left leg inside.
• Remain in the position for a few seconds.

8. Child’s pose

There are many child pose bedtime stretch types. The one we are focusing on aims to relax your back, shoulders, and neck.

• Go on your knees and sit on your heels.
• Bend forward letting your forehead touch the ground.
• Let out your arms forward. Stay in this position for a few minutes.

9. Neck stretches

The neck stretch type of bedtime stretch targets your neck, head, and shoulders. 

• Find a chair and sit on it with your back resting comfortably on it.
• Lift your right hand and let it touch your left ear by crossing over your head.
•  Move your right ear close to your right shoulder.
• Maintain the position for a few seconds.
• Do this again on the other side.

10. Before bed bridge

This example of bed stretch is good for your hips and legs.

• Lie with your back on the ground and your knees lifted upward as your feet rest on the ground.
• Let your arms out in positions perpendicular to your whole body.
• With your shoulders still resting on the ground, raise your hips and back.
• Keep the position for a few seconds.

11. Seated side fold

This bedtime stretch intends to relax your neck, shoulders, and back.

• Sit down on a comfortable cushion and cross your legs.
• Let your right hand touch the floor next to your right hip. Do this with your right elbow curved a little.
• Allow your left arm reach for the right ear.
• Move to the left.
• Do this for a few seconds.
• Change sides and do the process again.

Related: 5 Benefits of Sleep That Never Go Out of Fashion

Takeaway

The good thing about bedtime stretches us that they’ll not take much of your time. 

So, if you didn’t do them before, make sure to add them to your bedtime stretches to help you relax before bed and sleep well.

In return, you’ll get the chance to enjoy healthy sleep and in general your lifestyle.