A few gentle stretches before bed can help you notice where you hold tension and give your body a clear signal that the day is ending. Move slowly, breathe through your nose and keep everything comfortable.
Before you begin
- Dim the lights and put your phone on silent or out of reach.
- A firm bed or a mat on the floor both work.
- Stay below your limit: a mild stretch is enough.
The stretches
- Child’s pose (1 minute). Kneel, bring your big toes together and knees apart, then fold forward and rest your forehead on the bed, a pillow or your hands.
- Seated side stretch (30 seconds each side). Sit cross-legged. Rest your left hand beside you, raise your right arm and lean gently to the left. Swap sides.
- Lying knee hug (1 minute). Lie on your back and hug both knees towards your chest. Rock slowly from side to side if that feels good.
- Lying twist (1 minute each side). From the knee hug, let both knees fall to the right and open your arms wide. Turn your head to the left if your neck is happy. Swap sides.
- Legs up the wall or on pillows (2–5 minutes). Rest your legs up a wall or on a stack of pillows, arms relaxed by your sides.
Finish
Lie on your back, let your breath slow down and breathe out a little longer than you breathe in. You might like to finish with the 4-7-8 breath or sleep mode.
Why stretch before bed?
Slow movement and long out-breaths help many people shift from the busyness of the day towards rest. Bedtime stretching is not exercise: keep the effort low and the movements slow, so you feel more relaxed afterwards, not more awake.
Common questions
Can I do these in bed?
Yes, if your mattress is firm enough to feel stable. Otherwise use the floor beside the bed.
How long should I hold each stretch?
Follow the times given, or about five to ten slow breaths. Come out sooner if anything feels uncomfortable.
What if I fall asleep halfway?
That is a sign it is working. There is no need to finish.
Key points
- Slow, easy stretches with long out-breaths.
- Stay well below your limit.
- Finish lying down and let the breath slow.
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
