Ever climb into bed exhausted only to find yourself staring at the ceiling unable to fall asleep? For most of us, bedtime is the first time all day that we’re left alone with our thoughts. The day is busy spent working, caretaking, and doing household chores. Even if you do work some relaxation time into your evening, there’s a good chance that it’s spent watching TV or scrolling your phone—neither of which gives your mind time to process or wander. 

Stretching before bed is one way to decompress while also releasing any bodily tension. You’re winding down and showing your body some love at the same time. The best part? It’s scientifically shown to help you sleep better. 

Is It a Good Idea to Stretch Before Bed?

Peloton instructor Matty Maggiacomo is a big proponent of stretching before bed. “I absolutely stretch before bed,” he says. While some stretches help energize the body (perfect to do in the morning), evening is the perfect time to move through some stretches aimed at relaxation. “Typically I opt for passive, restorative stretches that don't elevate the heart rate,” Matty says.

Matty likes to stretch either beside his bed or right on it in the evening. “As an alternative, I'll also stretch in the shower when my muscles are a bit warm. It 100 percent helps with my sleep and it helps me feel refreshed and less stiff when I wake up,” he says.

4 Ways Stretching Before Bed Can Boost Sleep

Calum Fraser, a physiotherapist and the founder of The Wellness Team in Australia, also says that stretching before bed can support more restorative sleep. He shares that there are several science-backed reasons for this, which are explained below.

1. Stretching Before Bed Help Lower Stress Levels

Stretching can help calm down the body, which helps you lower your stress hormones, including cortisol. “Performing basic stretching activities activates the parasympathetic nervous system that shifts your body from a tensed, alert state to a more restful one. This is achieved by lowering cortisol levels done by stretching, [which is why] it's easier to fall asleep,” Fraser says. 

In one scientific study comparing participants who stretched before bed with participants who did restorative yoga before bed every night for six months, the group that stretched before bed had lower cortisol levels both at bedtime and during the day than the yoga group. However, researchers noted that social support may have also played a role in the stretching participant group’s lower stress levels. 

2. Stretching Helps Relieve Tension  

Fraser says that another way that stretching before bed can help with sleep is by relieving physical tension. “Stretching helps release tension in the muscles that accumulate throughout the day, particularly in the shoulders and back, which might otherwise disturb sleep,” he says. Whether you live an active lifestyle or a sedentary one, muscles get tense. Spending a few minutes stretching at the end of each day helps undo some of this.

3. It Promotes Good Posture, Which Can Make Sleeping More Comfortable

One reason many people struggle to get good sleep is due to annoying aches and pains. “Regular stretches before bed can improve posture by relieving stress in regions such as the shoulders and hips that are prone to stiffness,” Fraser explains, giving yet another way that stretching before bed can help with sleep.

4. It Gives You a Chance to Think

As previously mentioned, bedtime stretching is a good opportunity to think—that way you aren’t lying in bed trying to process everything that’s on your mind when you’re trying to sleep. “Stretching before bed will rid your body of unnecessary tension and signal that it's time to wind down. I find that it helps to clear my head if I'm just focusing on the movement rather than focusing on rewinding the events of the day in my head,” Matty says.

To get the most of this benefit, Calum recommends pairing evening stretching with deep breathing. Scientific research shows that deep breathing activates the parasympathetic nervous system, helping to reduce stress and anxiety. 

The benefits of stretching before bed go beyond supporting good sleep. Fraser says that making bedtime stretching a regular habit can help you move easier throughout the day. “Stretching promotes general mobility and can make everyday motions more seamless, which is achieved by lengthening the muscle fibers and making the muscle-tendon unit more elastic. It regulates tension in the muscles that triggers cellular structural changes,” he says. He adds that it can also help protect the body from injury during exercise because stiff muscles are more likely to lead to injury than muscles that are more limber.

9 Bedtime Stretches to Try 

Ready to upgrade your bedtime routine to include some stretches that will support your sleep? Below are nine to try. 

1. Modified Cobra Stretch

“My favorite bedtime stretches are all the ones lying down!” Matty says. His absolute favorite: Modified Cobra stretch. “It lengthens the spine and relieves tension in the lower back,” he says.

1. Lie down on your stomach either on your bed or on a yoga mat next to your bed.

2. Place your hands on the bed or mat with your elbows bent. 

3. Inhale, squeeze your shoulder blades together and press your fingertips into the bed (or mat), slowly lifting your chest. Hold for three breaths.

3. Exhale and gently come back into the starting position.

2. Frog Stretch

If you have tight hips, Matty recommends Frog stretch, another one of his favorite bedtime stretches. He explains that it helps open the hip flexors, which is where many people hold tension.

1. Start in a tabletop position on a yoga mat on the floor. 

2. Spread your knees away from each other until you feel a stretch in your hips.

3. Create a 90-degree angle from your hip to your knee, fully opening up your hips. Move your hands forward as your chest comes down and gently press your hips back.

4. Hold for several breaths before gently coming out of the stretch.

3. Seated Forward Fold

“This stretch has a calming effect that helps you fall asleep by relaxing the nervous system and stretching your hamstrings,” Fraser says, of why he recommends this particular stretch. Especially if you spend the majority of the time sitting, are a runner, or play soccer, you can benefit from this stretch that relieves hamstring tension.

1. Sit on the floor with your legs out straight in front of you.

2. Flex your toes toward your body. Inhale and extend your body and arms toward your toes, grabbing them if you are able to. If you can’t reach your toes, hold on to your ankles or shins.

3. Hold this stretch for several breaths before gently coming back to the start position.

4. Figure 4 Stretch

Similar to the Frog stretch, Fraser says that the Figure 4 stretch is especially beneficial for people who have tight hips. “It promotes relaxation before bed by releasing tension from extended sitting and opening up the hips,” he says.

1. Lie down on your back.  

2. Bring your legs into the air, bending them at the knees.

3. Cross your right ankle over your left knee. 

4. Place your hands on the back of your left knee and gently pull it toward your chest.

5. Hold for 30 seconds—while still remembering to breathe—and then switch sides.

5. Supine Dynamic Hamstring Stretch

“This stretch targets tight hamstrings and reduces lower back tension, which might otherwise compromise sleep,” Fraser says. Certainly it’s hard to sleep if your lower back hurts!

1. Lie on your back with your knees bent and feet flat on the floor.

2. Place your hands on your left knee and gently pull it toward your chest. Straighten your other leg out, keeping it on the floor.

3. Continue gently pulling your left knee toward your chest for 30 seconds. Then, switch legs.

6. Butterfly Stretch

Have hip and thigh tightness? Fraser says this stretch will help, promoting relaxation in the process.

1. Sit on the floor and bring your feet together with your knees out.

2. Inhale and lengthen your spine, gently pushing your knees down toward the floor. Keep your back straight.

3. Continue pushing your knees toward the floor while breathing in and out for 30 seconds. Then, release the stretch.

7. Neck Stretch

Having neck and shoulder tension can also make it hard to fall asleep comfortably. “The neck stretch reduces tension in the shoulders and neck, which are areas that often house stress buildup,” Fraser says.

1. Sit or stand up straight. Tilt your head to your left shoulder, holding for about 10 seconds.

2. Come back to the starting position. Now, tilt your head to your right shoulder, holding for 10 seconds.

3. Gently drop your head back, looking up at the ceiling. Hold for 10 seconds.

4. Come back to the starting position. Drop your chin and gaze toward the floor. Hold for 10 seconds and come back to the starting position.

8. Couch Stretch

“The couch stretch reverses stiffness after extended standing or sitting, achieved by lengthening the quadriceps and hip flexors,” Fraser says. It targets the hip flexors and quads.

1. Kneel on the ground, placing your back shin against a wall or couch with your knee on the floor and toes pointed up.

2. Lean back toward the wall or couch until you feel the stretch in your quad.

3. Hold for 30 seconds, while continuing to breathe. Then, switch sides.

9. Seated Spinal Twist

A spinal twist is a stretch you can do right on your bed—something Matty loves. This stretch is a gentle way to improve posture and relieve back pain. It’s also been shown to help with digestion, making it a great stretch to do after a late dinner.

1. Sit on the floor with your legs out straight in front of you and your back straight.

2. Place your hands on the floor behind you, with your fingertips pointed outward. 

3. Bend your left knee and place your left foot on the outside of your right knee, keeping your right leg extended out straight.

4. Inhale, bringing your right arm overhead and then down, placing your elbow on the outside of your right leg. Turn your upper body to the left. Hold for 30 seconds. Then, switch and repeat the stretch on the other side.

How to Build a Bedtime Stretch Routine

The benefits of having a bedtime stretch routine are clear, but how can you actually make it a reality? Matty says that just like you have a set time you go to bed every night, it can help to have a set time every evening that’s designated as time to stretch. 

Matty recommends setting an alarm to go off 20 minutes before your designated stretching time so you can change into comfy clothes and get ready. “Light a candle, lower the lights, and play some music. If you're using the Peloton App, you absolutely should check out my Evening Stretches,” he says.

How Long Should You Stretch Before Bed?

In terms of how long your evening stretching routine should be, Fraser says that just five to 10 minutes is enough to reap the benefits. “This is enough time to target important muscle groups and release tension without overstimulating your body. To improve relaxation and flexibility, I advise concentrating on slow, deliberate movements and holding each stretch for 20 to 30 seconds,” he says.

Takeaway

Spending five to 10 minutes stretching before you go to bed is a way to relieve muscle tension while also preparing your mind for rest. Combined, this can lead to better, more restorative sleep.