How to Strech Before Going to Bed

If you have trouble falling asleep due to tension, you can try to relax by doing some stretches before bedtime instead of messaging on your smartphone or doing other activities in front of a screen, for example. Smartphones emit blue light that hinders the production of melatonin, the hormone regulating the sleep-wake cycle, which makes it difficult for you to fall asleep. Stretching, on the other hand, is a refreshing activity that improves the quality of sleep. And blood flow improvement and muscle tension relief are a few other benefits of stretching.

Find out in this 5-Minute Crafts guide how to stretch before going to bed for the best effect.

1. Side stretch

Besides helping you de-stress, side stretching is beneficial for your spine. And this is how you should practice a side stretch:

1. Sit with your legs crossed and raise your right hand above your head. Touch the floor with the left hand.
2. Lean your body to the left side while keeping your right hand above your head.
3. Remain leaning for a short time, then reverse the order.

If you wish, sit on a blanket or something soft to feel more comfortable while practicing a side stretch.

2. Child’s pose

The child’s pose relieves tension from your shoulders and neck while stretching your back. You can put a blanket beneath you to feel comfortable. And the right way of practicing this exercise is the following:

1. Kneel, sit down on your heels, and extend your arms so they touch the floor. Make sure your knees are a hip-width apart, no less.
2. Extend your arms further. Breathe deep while maintaining the child’s pose for however long you are comfortable, but no more than 5 minutes.

Note: If you do some more challenging stretches, you can break them up with this pose to have some rest in the process.

3. Neck stretches

Neck stretches should lower tension in your neck, shoulders, and head. Pay attention to maintaining the right posture while doing this exercise.

1. Stand upright or sit in a chair and put your left hand on the top of your head or on your right ear.
2. Incline your head to the left so your left ear comes nearer to your left shoulder, and hold this position for 5 breaths.
3. Put your right hand on the top of your head or your left ear and repeat the process on the right side.

4. Seated forward bend

Do a seated forward bend to loosen your hamstrings, spine, and shoulders.

1. Sit down and extend your legs.
2. Extend your hands toward your feet, hopefully reaching and holding the sides of your feet. Hold the pose for up to 5 minutes before releasing.

Place a blanket under your body to feel comfortable, if you’d like.

5. Legs up the wall pose

Leave the legs up the wall stretch for the end of your evening practice. This bedtime stretching improves blood flow in your legs, which is especially beneficial for restless, tired, or aching legs.

1. Lay on your back and lift your legs up against the wall.
2. Rest your arms in any position that makes you feel comfortable and remain in this position for up to 15 minutes.

Feel free to place a pillow beneath your hips and a blanket under your body for support and additional comfort.