These 6 Stretches Will Help You Fall Asleep

Most of us don’t stretch enough. Even if you exercise regularly, odds are you don’t pay enough attention to your range of motion and flexibility. If you’re tight, stretches can feel pretty uncomfortable, and, of course, they take time. You have to sit with a stretch for at least 30 seconds for it to have any real effect. To stretch throughout your entire body, those 30 seconds add up quickly! It is simply not something you can rush.

How Stretching Helps You Sleep

As inconvenient as it may seem, stretching can have a massively beneficial impact on your sleep quality. It can help to melt away tension, anxiety and worry while putting you in a calmer, more balanced mindset before bed.

Stretching actually releases endorphins, which can be both soothing and mood boosting. In fact, numerous studies have demonstrated the link between stretching and meditative movement and improved sleep quality. It’s an easy way to ensure some quality shut-eye.

Stretches to Help You Sleep

Ready to upgrade your sleep ritual? Add in these stretches as you part of your bedtime routine for your happiest slumber ever!

These 6 Stretches Will Help You Fall Asleep

1. Forward Fold

There’s no better way to release the tension and stiffness built up in your spine and hamstrings from sitting than a forward fold. It’s a great way to improve circulation and eliminate pain and stiffness before hitting the sack.

Be sure to really relax into it, and release your neck muscles into the caress of gravity. Allow your spine to gently lengthen towards the ground.

Young attractive woman in Utthan Pristhasana pose, white loft st

2. Low Lunge

A lot of us have a tendency to store tension and stress in our hips, which can become tight and constricted. Holding a gentle lunge can do wonders to release this area and promote overall relaxation.

Just don’t go too deep, as intense stretching can stress and overly stimulate (and potentially injure) your body before bed.

Yoga classes

3. Pigeon Pose

For most of us, our butt muscles are tight from underuse (ahem, sitting). Nothing addresses that tightness and restores balance to the glutes better than pigeon pose. In fact, some people find this pose to be a massive emotional release.

Just remember to ease into it, embrace the position and breathe. Enjoy the physical and spiritual release—perfect for bedtime.

Young sporty woman doing Happy Baby exercise

4. Happy Baby

Sure, it’s a weird-looking pose, but it feels so good. This pose is a master at opening up your hips and releasing the physical and emotional tension stored in there. It’s a great way to encourage a restful night of sleep—and feel like a kid again.

Achieving sound of mind through yoga

5. Child’s Pose

This stretch is perfect for tuning into your breath and relieving both stress and tension in the neck, back, and shoulders. It’s a great restorative pose that signals to the body that it’s time to unwind.

Couple relaxing on bed with feet up against wall

6. Legs Up the Wall

If you stand on your feet all day, this inversion is invaluable.

This pose allows the lymph and swelling that builds up in your legs throughout the day to flow back towards the major organs, where sluggish waste products can be eliminated. Because of this, this restorative pose can have a deeply soothing effect on the entire body.

For best results, practice your evening stretches after a hot bath, shower or sauna. The warmer your muscles and fascia are, the more malleable they’ll be and the greater benefits you’ll see from your stretching practice. Plus, a little therapeutic heat before bed is incredibly relaxing and ensures the deepest sense of relaxation.

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Images via Getty


Michael Friedmann
Michael F6 days ago

Thank You for Sharing This !!!

Maria P
Maria P16 days ago

thanks for sharing

heather g
heather g22 days ago

Those look very beneficial.

Anna R
Anna R24 days ago

thank you

Jan S
Jan S25 days ago

thank you for posting

Kathy K
Kathy K26 days ago


Lisa M
Lisa M27 days ago


Lisa M
Lisa M27 days ago


Sherry Kohn
Sherry Kohn27 days ago

Many thanks to you !

Toni W
Toni W27 days ago