Sleeping is a journey - and for some of us, it’s a bumpy one. If you’ve ever found yourself wide awake at 2 a.m., replaying conversations or mentally redecorating your apartment, you’re not alone. And while melatonin and white noise can help, there's another technique you can try: stretching.
Gentle stretches before bed can help release tension, calm your nervous system, and signal to your body that it’s time to rest. It doesn’t have to be a full routine - just 5 to 10 minutes of slow movement to help you wind down and improve your flexibility. Here’s a simple guide to some stretches to do before bed:
1. Seated Forward Fold
How: Sit on the floor with your legs extended. Slowly reach for your toes (or as far as you can).
Time: Hold for 30-60 seconds
Why it helps: Loosens tight hamstrings and lower back muscles, helping your body release tension after a long day.
2. Legs Up the Wall
How: Lie on your back with your hips close to a wall. Extend your legs straight up against it and rest there for a few minutes.
Time: This is a stretch you can stay in for a long time, anywhere between 2 -20 minutes.
Why it helps: Improves circulation, reduces leg swelling, and activates your parasympathetic nervous system (aka: the one that helps you relax).
3. Supine Twist
How: Lie on your back, hug one knee to your chest, and guide it across your body while keeping your shoulders grounded. Repeat on the other side.
Time: Hold each side for 30-60 seconds
Why it helps: Gently stretches your spine and relieves built-up tension in your back and belly.
4. Neck & Shoulder Rolls
How: Sit or stand tall. Slowly roll your neck in gentle circles. Roll your shoulders up, back, and down a few times.
Time: 1-2 minutes total
Why it helps: Eases neck and upper back stiffness from phone/laptop use and encourages a calmer headspace.
5. Child’s Pose
How: Kneel on the floor, lower your torso between your thighs, and stretch your arms out in front of you.
Time: Stay for 1-2 minutes
Why it helps: Calms the mind, gently stretches the hips and spine, and brings on a sense of grounded stillness.
6. Cat-Cow Stretch
How: Start on all fours with your wrists under your shoulders and knees under your hips. Inhale as you arch your back (cow), lifting your head and tailbone. Exhale as you round your spine (cat), tucking your chin to your chest.
Time: Repeat for 5-8 slow breaths
Why it helps: Gently warms up and releases the spine, eases back tension, and connects movement to breath - perfect for winding down.