10 Pre-bedtime Stretches To Improve Sleep: It’s hard for you to relax and fall asleep at night? A simple stretching practice before bed can help your muscles relax, relieve stress, and help you get a better night’s sleep.
10 Pre-bedtime Stretches To Improve Sleep
This guide will show you 10 easy and effective ways to stretch before bed that will help you sleep better and feel better when you wake up.
1. Child’s Pose
To begin, get on your knees on the floor so that your big toes touch and your knees are just slightly wider than hip-width apart.
Put your arms out in front of you and rest your forehead on the ground or a pillow. Lower your body forward.
Focus on deep breathing and relaxing your whole body while you hold this pose for 30 to 60 seconds.
2. Seated Forward Bend
Lay down on the ground and stretch your legs out straight in front of you. Take a deep breath in as you stretch your spine.
Then let out a breath as you hinge forward from your hips and reach your hands toward your feet.
Hold on to your shins, ankles, or feet, and take deep breaths as you relax into the stretch for 30 to 60 seconds.
3. Butterfly Pose
Place your feet together on the floor and bend your knees out to the sides. Hold your feet or ankles with your hands and bend your knees slightly toward the floor.
Hold the stretch for 30 to 60 seconds while focused on taking slow, steady breaths. This will help your hips and lower back relax.
4. Standing Forward Fold
Stand with your feet about hip-width apart and turn forward from your hips. If you need to, bend your knees a little.
Hang your upper body forward and reach your hands to the ground or grab the arms of someone on the other side.
Hold the stretch for 30 to 60 seconds and let gravity make the stretch deeper. This will help your neck and shoulders relax.
5. Supine Spinal Twist
In a T shape, lie on your back with your arms out to the sides.
As you keep your shoulders on the ground, bend your knees and bring them up to your chest. Then, slowly drop them to one side.
For 30 seconds to a minute, hold the twist. Then switch sides to stretch the other side of your body.
6. Happy Baby Pose
Lay on your back and bring your knees up to your chest. Keep your knees bent and your feet flexed as you grab the outside of your feet with your hands.
Pull your knees toward the floor on either side of your body slowly until you feel your hips and lower back stretch.
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7. Cat-Cow Stretch
As if you were sitting at a table, get down on your hands and knees with your knees under your hips and your wrists exactly under your shoulders.
As you breathe in, arch your back and lift your chest to the ceiling (cow pose). As you breathe out, round your back and tuck your chin into your chest (cat pose).
For 5 to 10 breaths, move easily between cat and cow poses. Pay attention to how your spine moves and how it works with your breath.
8. Neck Release Stretch
Keep your shoulders back and your back straight when you sit or stand. Move your ear toward your shoulder and tilt your head to one side until you feel a stretch along the side of your neck.
Then switch sides and stretch the other side of your neck. Hold the stretch for 15 to 30 seconds.
9. Standing Quad Stretch
Put your feet about hip-width apart and bend your knees a little. Put one knee down and use the same hand to grab your foot or ankle from behind.
Keep your knees together and your back straight as you gently pull your heel toward your glute.
Stretch one leg for 15 to 30 seconds, then switch sides and stretch the other leg.
10. Corpse Pose
Lay on your back with your legs spread out and your arms at your sides, hands facing up. Close your eyes and take a few slow, deep breaths. Let your body rest and sink into the floor.
Focus on letting go of stress from head to toe as you stay in this pose for 5 to 10 minutes. This will help your mind and body get ready for sleep.
Conclusion
Including these stretches before bed in your daily routine can help you relax, ease muscle strain, and get a better night’s sleep. Whether you do all 10 stretches or just a few of your favorites, taking the time to relax and stretch before bed can help you feel better and get your body ready for a good night’s sleep. Turn down the lights, lay out your yoga mat, and get ready for a relaxing night’s sleep. Good night!
