benefits of stretching before bed

Benefits of Stretching Before Bed & 10 Poses to Get You Sleepy

What you do just before you hit the mattress is as important as what you get out of bed to do.  There are so many benefits of stretching before bed.

You can improve your efficiency during the day and your quality of life just by engaging in healthy activities like stretching before bed.

Exercising is perfect for the body, and including stretching to your exercise plan is a fantastic idea.

It is a habit that you need to develop, especially before going to bed.

Why You Should Stretch Before Going to Bed

Most people find it challenging to fall asleep quickly, hence the need for them to take sleeping pills or other natural remedies for sleeping, like chamomile tea.

The simple act of stretching can make you fall asleep faster than any other remedy. Stretching helps to connect your mind and your body.

Doing it before bed will help you become mindful of your body and not the stress of the day, which enhances your sleep.

It helps relieve any form of muscle tension that you might feel after a stressful day.

Stretching helps to improve blood circulation in the body. When there is adequate blood circulation, you will wake up feeling energized.   

You will remain flexible when you stretch frequently.  This can help you during your workouts since you need to be flexible to be able to carry out some form of exercise properly.

Best Exercises to Stretch Before Bed

Stretching before bed doesn’t mean you have to perform difficult stretches because that can result in pains all over your body. However, here are a few stretch exercises you can perform before bed:

1. Full Body Stretch

full body stretch

A full-body stretch is an excellent start to your bedtime stretches because it wakes your muscles up and prepares it for the stretching routine.

Begin standing with your arms extended up to the heavens. Then move your hip from side to side, each time moving your wrist in the opposite direction and holding for 10 seconds on each side.

You can decide to bend forward or include some twists in this stretch.

2. Wall Stretches

Wall stretches are essential to help you get a deeper stretch of your shoulders. Facing a wall, place your hands on it and make sure your hands are raised above your height level.

Next, start to step back without removing your hands from the wall so that your butt is extended outward.

Allow yourself to sink into your shoulder joints.

wall stretches

3. Shoulder Stretch

shoulder stretch

Because we work with our hands most of the time, our shoulder muscles quickly get stiff. A shoulder stretch can be done standing or sitting.

Take one of your arms and reach towards the opposite side of your body, then hug it in with the free arm.

Hold for 10 seconds and switch arms. Make sure your spine is upright during the stretch.

4. Forward Bend Stretch

It involves standing upright and then bending forward, keeping the legs as straight as possible while allowing the head to fall freely.

You can interlock your hands behind you and bring it forward in the direction of the head to add some shoulder stretch.

forward bend stretch

5. Neck Stretches

forward bend stretch

After your shoulder stretch, proceed to stretch your neck. Simply move your head to the left, take your left hand atop your head and gently bend your head towards your shoulder.

The key phrase is ‘gently’ because these stretches are not supposed to hurt.

Hold the bend for 5 to 10 seconds and switch to the right. You can do this standing and sitting.

6. Low Lunges Stretch

This stretch should be done with support if you are not a physically active person and you are not sure about your stability.

You can prop your hip with a pillow, and you can hold a wall or the bed for assistance or use a chair.

From a standing position, get down on one knee and send the other leg backward. With your back knee touching the floor or bed, sink into your hip as much as you can and hold for 10 seconds.

Use as much support as you need, low lunges stretch the thighs, hamstring, and pelvic joint.

Low Lunges Stretch

7. Child Pose Stretch

Child Pose Stretch

Child pose is an amazing restorative pose that teaches you how to let go. It trains your muscles on how to relax.

With child pose, you stretch and relax at the same time, and you may want to do this toward the end of your stretches because it relaxes you.

Start on your knees and allow yourself to sit in between your ankles with your knees as wide apart as you can afford.

Next, bring your chest to the ground between your feet, allowing your head and arms to relax in a way that feels natural. It helps your back, your thighs, and your neck.

8. Happy Baby Stretch

This stretch gives a sweet relief for the lower back and also is a way of practicing some physical self-love. The ‘happy baby pose’ involves you lying on your back and lifting your knees towards your chest.

Then reach the arms to grab your toes and rock in this pose. You can rock from side to side or up and down.

Happy Baby Stretch

9. Hip Stretches

Hip stretches

Hips are usually the tightest joints for inactive people so it is necessary to begin this stretch with as much support as you can until you figure out how flexible you are.

Sit up, back straight (you can place your back against a wall) and fold your legs by bringing your feet towards your center.

Then proceed to allow your knees to fall freely to the side. Let it drop as far as it can and then use a pillow to support it underneath.

If you run out of pillows, you can roll up a blanket for support.

10. Corpse Pose

Finish your stretch with a corpse pose. Where you lie on your back, arms stretched out beside you and legs extended out.

Lie still in this position for at least 20 seconds, allowing your body to relax to the floor or bed completely. Just like in the child’s pose, the corpse pose teaches your muscles to relax.

corpse stretching pose

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Final Thoughts About The Benefits of Stretching Before Bedtime

Try any of these stretching exercises listed above if you usually don’t stretch at night before going to bed. You will be amazed at how great you will feel by morning.

Doing a nightly routine that is filled with stretching will give you renewed energy the next day.  The benefits of stretching before bed are countless and well worth the effort.

Furthermore, if you hardly get a peaceful sleep at night, try the stretching exercise and you will be sleeping like a baby.

Related Questions

  • What are the best benefits of stretching?- With the above article, you must have gotten an idea of the benefits of stretching, but just to be clear, stretching before going to bed helps relax your muscles and help you sleep peacefully without any interruptions.
  • What are the best lower back stretches before bed? – From the types of stretches listed above, the knee to chest stretch exercise is very effective for your lower back. Also stretches like cobra stretch, which requires you to lie on your tummy.  Put both of your hands under you and push your upper body up while your hip is down on the floor. This exercise is also effective for your lower back.
  • What are the best stretches before bed? – The types of stretching exercises listed above are all suitable before bed. Try any of the above and it will be perfect for you. 


Good Night Yoga: A Pose-by-Pose Bedtime Story

We love this book because we have little ones and it is a great way to get them into stretching and yoga.

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