10 best stretches to do before bed

One of the most underrated ways to improve your sleep is by stretching before you climb into bed. A simple 5–10 minutes of gentle stretching helps release tension, calm your nervous system, and signal to your body that it’s time to rest.

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Here are the 10 best stretches to wind down your day:

1. Seated Forward Fold

Sit tall, legs straight in front of you. Hinge forward from the hips and reach toward your toes.

    •    Stretches: hamstrings + lower back

    •    Bonus: encourages relaxation and deep breathing

2. Child’s Pose

Kneel on the floor, sit back on your heels, and stretch your arms forward.

    •    Stretches: spine, hips, and shoulders

    •    Bonus: instantly calming for the mind

3. Cat-Cow Stretch

On hands and knees, alternate between arching your back (cat) and dropping your belly (cow).

    •    Stretches: spine and core

    •    Bonus: relieves tension from sitting all day

4. Thread the Needle (Shoulder Stretch)

From hands and knees, slide your right arm under your left shoulder, resting your head on the mat. Switch sides.

    •    Stretches: shoulders, upper back

    •    Bonus: opens up posture before sleep

5. Figure Four Stretch

Lying on your back, cross one ankle over the opposite knee and pull the legs toward your chest.

    •    Stretches: hips and glutes

    •    Bonus: relieves tension if you sit a lot during the day

6. Supine Spinal Twist

Lie on your back, pull one knee across your body toward the floor, arms stretched out wide.

    •    Stretches: spine and lower back

    •    Bonus: gently aids digestion and relaxation

7. Happy Baby Pose

On your back, grab the insides of your feet and pull your knees toward your armpits.

    •    Stretches: hips, lower back

    •    Bonus: releases deep tension and calms the nervous system

8. Butterfly Stretch

Sit up tall, bring the soles of your feet together, and let your knees fall open.

    •    Stretches: inner thighs and hips

    •    Bonus: grounding and restorative

9. Neck Release

Sit or stand tall, drop your right ear to your right shoulder, and hold. Switch sides.

    •    Stretches: neck and traps

    •    Bonus: eases stress from tech use all day

10. Legs Up the Wall

Lie on your back and rest your legs vertically against the wall.

    •    Stretches: hamstrings and calves

    •    Bonus: promotes circulation and total body relaxation

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How to Use These Stretches

• Set a reminder/alarm each night and pick 5–6 stretches, spending 30–60 seconds on each (spend extra time where needed).

• Keep it simple and enjoyable.

• Focus on breathing: breathe deeply and slowly.

• Create a relaxing environment: dim the lights, put your phone away, play soft music, light a candle, etc. and let this become your nightly signal that it’s time to rest.

• Consistency is key: aim to stretch at the same time each night so that it becomes a habit and signals to your body it is time to wind down.

• Track your progress: take note of how you feel before and after your stretches and if you see improvements in relaxation levels, flexibility and sleep quality.

• Evaluate your sleep quality: tune in to how you feel and whether or not your sleep is improving.

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The Bold Bottom Line

Better sleep doesn’t just happen. Create a routine that relaxes both your body and mind, and you’ll wake up stronger, more energized, and ready to take on the day.

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Train Bold. Live Wild. Rest Well.
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