This post is adapted from an article by Kaiser Permanente.

We all know how important a good night’s sleep is for our health and well-being, but many of us find it hard to get the rest we need. Lack of sleep has been linked to issues like heart disease, obesity, and even depression. One simple yet powerful way to improve your sleep is by incorporating some gentle stretching into your evening routine.

“Stretching helps release the tension built up during the day,” says Andy Gallardo, a certified personal trainer and wellness expert at Kaiser Permanente. “It not only helps you fall asleep faster but also ensures you wake up feeling more refreshed.”

In addition to enhancing your sleep, stretching keeps your muscles flexible and strong, which supports better joint mobility. Plus, regular stretching is an easy way to reduce your risk of injury and boost your overall sense of well-being. Stretching becomes even more effective when paired with mindfulness, which helps you tune into your body and mind.

The Power of Mindful Stretching

Mindfulness is all about being present and aware in the moment. When combined with stretching, it can bring even greater benefits, like improved sleep quality, physical performance, and reduced symptoms of depression. Practices like yoga, which combine mindful stretching and deep breathing, have been shown to make a big difference.

Gallardo explains that mindful stretching can also help release negative thoughts and ease anxiety. “By focusing on your stretches and breathing, you can quiet your mind and let go of worries, making it easier to drift into a peaceful sleep.”

To practice mindful stretching, find a calm, dimly lit space that encourages relaxation. As you move through each stretch, pay attention to how your muscles feel, focus on your breathing, and notice your heartbeat. This creates a soothing connection between your mind and body, helping you wind down.

5 Easy Bedtime Stretches for Better Sleep

Ready to give evening stretching a try? Here are five simple stretches, recommended by Gallardo, to add to your nightly routine. These poses are great for releasing tension and preparing your body for restful sleep.

1. Upward Dog

Benefits: Stretches the chest and spine

• Lie face down with your legs straight and feet flat on the floor.
• Inhale as you press your palms into the ground and lift your torso and hips.
• Keep your arms straight and hold this position for 5 deep breaths or about 30 seconds.

2. Downward Dog

Benefits: Eases tension in the neck and back

• Start on all fours with your hands shoulder-width apart and knees slightly behind your hips.
• Press your hands into the floor, lift your knees, and straighten your legs.
• Keep a slight bend in your knees to avoid strain, and hold for 5 breaths or 30 seconds.

3. Neck Stretch

Benefits: Loosens stiffness and improves mobility

• Sit at the edge of your bed with your spine straight.
• Gently tilt your left ear toward your left shoulder.
• Hold for 20 to 30 seconds, then switch sides. Repeat three times on each side.

4. 90/90 Hip Stretch

Benefits: Improves hip mobility

• Sit with both legs bent at 90 degrees, one in front and the other to the side.
• Lean forward over the front leg, keeping both knees firmly on the ground.
• Hold for 10 to 20 seconds, then switch sides.

Tip: You can modify this stretch into a Pigeon Pose by straightening your front leg, keeping it slightly bent if needed for comfort.

5. Child’s Pose

Benefits: Stretches the lower back and inner thighs

• Kneel on the floor with your toes together and knees hip-width apart.
• Exhale as you lower your torso between your knees and sit back on your heels.
• Stretch your arms forward and relax your forehead toward the floor.
• Hold for as long as you like, breathing deeply and letting go of the day’s stress.

By adding these simple stretches to your bedtime routine, you’ll not only help your body unwind but also prepare your mind for a restful, rejuvenating night of sleep. Try it tonight and experience the benefits for yourself!