Why stretch before bed
A short, gentle stretching routine before bed is commonly used to unwind the tension that builds up over a day of sitting or being on your feet, and the slow, low-intensity movement can help signal to your body that it's time to wind down. It's not a sleep treatment, just a calm way to close out the day.
The 3 best stretches before bed
These are slow, low-intensity, and easy to do right where you'll be sleeping. Move through them at an unhurried pace and let your breathing slow down along with the stretch.
How to make this routine part of your wind-down
Dim the lights, keep your phone out of reach, and move through each stretch slowly, breathing at an easy pace. There's no need to push for a deep stretch — the point is to relax the body, not train it. Doing this in the same order each night can help it become a signal to your body that bedtime is close.
FAQ
Does stretching before bed actually help you sleep? A short, gentle routine is commonly used to unwind physical tension and signal to your body that it's time to slow down. It's not a proven sleep treatment, but many people find it a helpful part of winding down.
How long before bed should I stretch? Anywhere from 5 to 15 minutes shortly before getting into bed works well for most people.
Is bedtime stretching different from morning stretching? Mainly in intent and intensity — morning stretching often aims to wake the body up, while bedtime stretching is meant to be slower and help you relax.
Can I do these stretches in bed? Yes, all three can be done on a bed or the floor, whichever is more comfortable.