Add Stretching Into Your Pre-Bedtime Routine For Better Sleep

There are so many proven benefits associated with stretching. For centuries, practices such as yoga have been emphasizing all of the amazing health benefits associated with stretching along with its ability to improve flexibility, muscle strength and posture. As experts continue to see more and more outstanding benefits of stretching, they are also finding new ways to incorporate regular stretching into your routine.

One of the most popular ways people are incorporating stretching into their routine is by performing stretching exercises right before bed. The more you know about the benefits of stretching before bed and specific exercises you can do before you go to sleep—the better.

Take a look at this guide to all things stretching to determine the best approach to start adding stretching into your pre-bedtime routine.

Why You Should Stretch Before Bed

Before you start adding some new stretches into your bedtime routine—it is important to know why you should be stretching before bed and what the benefits are of stretching before you turn in for the night. Stretching is a great form of exercise that can help your mind and body relax—just make sure that you don’t make your stretching routine too strenuous as it can then have the opposite effect on you and cause you to be stimulated enough to actually stay up later.

Stretching, when done properly shouldn’t cause you to stay up later—but instead should promote natural relaxation. Int increases blood flow to muscles and joints which can help decrease joint and muscle stiffness and have your body feeling relaxed enough to unwind for the night. There are many people who have issues falling asleep at night because they are stressed out and tense from the day—and stretching can help relieve this strain on your body. If you stretch every single night too, it can be a valuable part of your pre-bed time routine.

Getting into a routine before bed and doing that routine each and every night is a great way to send a “signal” to your body that you are getting ready to go to bed. If you keep with this relaxing routine every night, you will find that it is easier for you to start feeling tired before you go to sleep.

Bear Hug

The bear hug stretch is just as comforting and relaxing as it sounds, and it is a great way to stretch out the upper body before going to sleep. This stretch will focus on the muscles of your upper back, more specifically the rhomboids and the trapezius muscle.

If you struggle with pain in the shoulder blade (as many people do from their desk jobs) then this stretch is a great option to consider—and it is nice and easy.  Here’s how to do it:

• Stand up straight and take a big inhale in, opening your arms out wide.

• Exhale and cross your arms and give yourself a big hug.

• Take a deep breath in and pull your shoulders forward with your hands.

• Hold for 30 seconds.

• Inhale, Release and open your arms back up.

That’s all! You will feel very loose and relaxed in the upper body after this stretch and can do it several times until you relieve the tension that is ailing you.

Neck Stretches

Your neck is one area of the body that can build up a lot of tension while you sleep, especially if you are tossing and turning. This is why neck stretching is such a great idea. Stretching your neck isn’t particularly difficult, nor does it take much time. Simply tilt your head to one side, doing your best to put your ear as close to your shoulder as possible. You should feel a deep (but not painful stretch). If you want to get a deeper stretch, consider using your head to further the tilt. Hold for at least 20 seconds and then repeat on the other side. Do this three times in a row.

When you are done, stretch your neck backward, trying your best to make the back of your head reach your upper middle back. Hold for 10 seconds and repeat 3-4 times until your neck feels limber when going into flexion.

Kneeling Lat Stretch

Stretching out your lats will help you stay comfortable while you sleep. Many people hold on to tension in their lats and this tension can make it very uncomfortable to fall asleep at night. Here’s how to do this stretch:

• Put yourself in a kneeling position in front of a chair or low table.

• Place your knees under your hips.

• Fold at the hips and lean forward, reaching towards the back of the chair.

• Lengthen your spine and rest your forearms on the chair or table and hold.

You should do this stretch up to three times before bed, holding each stretch for at least 30 seconds.

Child’s Pose

Anyone who has done yoga before likely knows about Child’s Pose and about how relaxing it can be. This is a very relaxing stretch that relieves stress from the entire body and helps with pain and tension in the shoulders neck and back. Child’s Pose is quite simple and actually somewhat similar to the kneeling lat stretch. All you need to do is get on your knees and lean forward on the ground, sitting your bottom on the top of your heals. Extend your arms in front of you, until you feel a nice comfortable stretch. Keep your palms and forearms flat on the ground along with your forehead.

If it is more comfortable, rotate your head to one side and place your cheek on the ground. Stay in this position for several minutes (at least five) until you feel relaxed and ready for bed.

Happy Baby

Happy baby is a pose that will really help open up your tense muscles and leave you feeling, well… happy, before bed. This stretch will loosen up the legs, glutes and back and will give you a nice comfortable massage before you go to bed at night.

Happy Baby is an easy yoga pose, here’s how to do it:

• Lie on your back in a comfortable position.

• Spread your legs outward and grab the bottom of your feet by the sole.

• Keep the knees soft but bent in this position and start gently rocking back and forth.

Enjoy feeling this light massage on the back and spine and continue to rock until you feel your tension melt away.

Seated Forward Bend

If you want to loosen up the entire body along your spine, including your shoulders, low back and hamstrings—then the seated forward bend is for you. This is a great pre-bed stretch if you are sore and uncomfortable after exercise during the day.

Here’s how to do this stretch:

• Sit down on the ground with your back tall and your legs extended as straight as possible in front of you.

• Engage your abdomen and lengthen the spine, pressing the glutes onto the floor.

• Fold at the hips and reach your arms out straight in front of you as far as you comfortably can.

• Relax the head.

• Tuck your chin into your chest and take a big, cleansing deep breath.

This is another pose that you will want to hold for several minutes at a time, and up to five minutes before bed.

Legs Up the Wall Pose

If you are experiencing a lot of tension in your shoulders back and neck—then you can try this comfortable and restorative stretch to relief stress. Just lie on your back in front of a wall and put your legs up against the wall, keeping your feet flexed. Leave your arms in a comfortable, resting position and start breathing in slow and steadily. Hold this pose for a while, up to 10 minutes until you are relaxed.

Sleeping Swan

The sleeping swan is sure to get you in the sleeping mood—and it will help stretch out the entire body. Start on your hands and knees and slide your right knee between your hands. Flex your foot and do your best to put your knee on the ground. Your left leg should be extended backward with the top of your leg and foot resting flat on the ground. Keep your weight in the hips and lean forward, putting your forehead on the ground.

Lay your hands out in front of you, putting your forearms and your palms flat on the ground. Take a deep breath in and then out and then continue to hold the pose for several minutes. Then switch sides and repeat the stretch again. This is a slightly more advanced move and one that is popular in yoga classes. It will give you a great hip stretch and help relax and elongate the entire body.

Consider Stretching Before Bed For Better Health and Better Sleep

If you are looking to get better sleep at night and want to make sure that you are stretched out, comfortable and ready to drift off—then consider stretching. There are so many physical benefits of pre-bedtime stretching and they can really improve your life for the better. Just make sure that you stick to gentle stretches and consider the stretches that we discussed above, and you can start experiencing thee unique benefits for yourself.

Lisa Czachowski is a professional social blogger and has worked on several online publications including Citrus Sleep. Lisa is an experienced content writer and copyeditor. You will find many of her works throughout CitrusSleep.com that cover a wide array of subjects including sustainability, natural, sleep products, health, fashion and many more. She is passionate about what providing as much information as possible on products you bring in your home and what we wear.

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