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Stretches Before Bed

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Stretches Before Bed Stretching before bed is a great natural way to improve the length and quality of your sleep. The benefits of stretching before bed, and some important safety considerations.

A review of several studies found that mindful meditation practices incorporating gentle stretching, such as yoga and tai chi, improve sleep quality.

A Trusted Source study of resistance exercise training and stretching found that exercises may improve insomnia symptoms. In the study, participants stretched for 60-minute sessions thrice a week over four months. The results showed a better quality of sleep when pulling at night.

Another Trusted Source study found that older adults reported better sleep quality after engaging in low-intensity physical and cognitive activity. Researchers found that gentle stretching led to better sleep than when participants performed more intense exercises, such as aerobics.

Another Trusted Source study, this time in overweight postmenopausal women, found that stretching can help improve sleep quality.

More research needs on the benefits of stretching, specifically before bedtime. However, many studies have linked gentle exercise and stretching to an overall improvement in sleep quality.

The Bear Hug

  • Stand with your feet hip-width apart and your arms outstretched.
  • Cross one arm over the other at the elbows, reaching over the opposite shoulders and grasping the backs of the shoulders.
  • Pull your shoulders forward and hold the stretch for 20 seconds while breathing deeply.
  • Repeat the stretch, alternating arm crossings.

Head Rolls

  1. Sit up straight and gently lower your chin towards your chest.
  2. Turn your head to the right, so your ear rests on your right shoulder.
  3. Hold for 5 seconds, then gently roll your head towards your chest.
  4. Try your head to the left so that your ear rests on your left shoulder.
  5. Hold for 5 seconds, then slowly roll your head back clockwise three times.
  6. Reverse the direction and gently rotate the head counterclockwise three times.
  7. Repeat steps 1-6 three times.


Spinal Twist

  • Lie on your side on the floor or a mattress.
  • Bend both knees slightly over 90 degrees at the hips, keeping your knees bent at 90 degrees and your feet overlapping.
  • Align your hips and shoulders, and keep your head and spine straight.
  • Extend your forearm in front of your body to chest level, resting it on the floor or a mattress as you lower your upper arm to grab your rib cage.
  • Engage your core muscles to stabilise your spine, pulling your shoulders back and down without moving your torso.
  • Exhale gently and slowly rotate your torso, pulling your rib cage with your upper arm. Avoid rotating your hips, as this causes your upper thigh to slide backwards as you turn.
  • Keep twisting your torso until you’re comfortable. The deeper curve of the hips and the engaged abdominal muscles will prevent the lower back from arching.
  • Hold this spot for 15 to 30 seconds, then release and relax for 30 seconds.
  • Repeat steps 1 through 8 two to four times on each side.

Legs-up-the-wall pose

This is a healing pose that helps to reduce tension in your back, shoulders, and neck while indorsing relaxation.

To do this stretch:

  • Sit with the right side of your figure in contradiction of a wall.
  • Lie on your back as you swipe your legs up against the wall.
  • Your hips can be up contrary to the wall or a few inches away. Choose the distance that feels most comfortable. You can also place a cushion under your hips for support and a bit of elevation.
  • Rest your arms in any easy position.
  • Continue in this pose for up to 10 minutes.

Kneeling back extension with Child’s Pose

  • Start on your hands and knees, with your shoulders on your hands.
  • Gently rock forward on your arms, rounding your shoulders and dropping your lower back to the floor.
  • Hold for 5 seconds.
  • Gently rock back and sit with your buttocks as close to your heels as possible.
  • Extend your arms facing the floor to align your neck with your spine.
  • Hold for 5 seconds.


Stretching before bed helps your body rejuvenate itself during sleep. It can also help you avoid discomfort during sleep, especially if you’re someone who experiences muscle spasms during the day.

Also Read: Self-Care – Definition, Types and More

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