12 Restorative Stretching Workouts to Sleep Better

Did you know that around 62% of adults report trouble sleeping at least a few nights a week? You’re definitely not alone if you’re tossing and turning, staring at the ceiling, or waking up feeling more exhausted than when you went to bed. But before reaching for another sleep supplement or prescription, consider this: a calming, restorative stretching routine might be your body’s natural answer to better sleep.Stretching before bed helps loosen tight muscles, release the day’s stress, and activate your parasympathetic nervous system—the one responsible for “rest and digest.” Think of it as flipping the switch from chaos to calm. These stretches aren’t intense. They’re slow, gentle, and deeply relaxing—designed to prepare your body and mind for deep, uninterrupted rest.Let’s walk through 12 soothing, sleep-promoting stretches you can easily do at home. No yoga mat required (but feel free to use one!). Just a few mindful minutes each night and your body will thank you with deeper sleep and more refreshed mornings.

1. Seated Forward Bend (Paschimottanasana)

This classic pose helps your nervous system settle down by gently stretching the spine and hamstrings. It’s one of the most grounding poses in yoga and ideal for prepping your mind for rest.

• Sit with your legs extended forward.
• Inhale, raise your arms, and exhale as you fold gently over your legs.
• Don’t force the stretch—let gravity help you settle.

This stretch works wonders on tight hamstrings from a day of walking or sitting. But more importantly, it slows down your breathing and encourages inward focus—great for those with racing minds. As your breath deepens and muscles release, your body begins to feel safe enough to relax.

2. Legs-Up-the-Wall Pose (Viparita Karani)

One of the most restorative poses for deep relaxation, this one is practically a cheat code for calming the body.

• Lie on your back and scoot your hips close to a wall.
• Rest your legs vertically against the wall, arms by your side.
• Let your entire back sink into the ground.

This position reverses blood flow, reduces swelling in the feet and legs, and soothes the lower back. It also quiets the mind and sends a message to your nervous system: it’s time to rest. Spend 5–10 minutes here and feel your entire body melt.

3. Child’s Pose (Balasana)

If there’s a single stretch that instantly offers emotional and physical relief, it’s child’s pose. It’s simple, comforting, and deeply nourishing.

• Kneel and sit back on your heels.
• Fold forward and stretch your arms ahead or beside your body.
• Rest your forehead on the floor or a pillow.

This pose releases tension in the back, shoulders, and hips while helping you breathe into your belly—a powerful calming cue. For anyone feeling overwhelmed, anxious, or overstimulated, child’s pose feels like a gentle hug from within.

4. Reclining Bound Angle Pose (Supta Baddha Konasana)

This heart-opening, hip-softening pose is a favorite in restorative yoga, especially for winding down.

• Lie on your back with the soles of your feet together.
• Let your knees fall out to the sides (support them with pillows if needed).
• Place one hand on your heart and one on your belly.

This position gently opens the hips—a place where emotional tension often lives—and encourages self-compassion and stillness. Bonus: it’s also great for hormonal balance and calming your reproductive system.

5. Supine Spinal Twist (Supta Matsyendrasana)

Twisting is a beautiful way to wring out the physical and mental stress that builds up during the day.

• Lie on your back, hug your right knee to your chest, and guide it over to the left.
• Stretch your right arm out and gaze to the right.
• Repeat on the opposite side.

This pose supports spinal alignment and digestion, making it perfect if you’ve eaten late or feel bloated. More importantly, twists help you mentally “let go” of the day’s chaos—exactly what you need for a restful night.

6. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Though typically part of a morning yoga sequence, a few slow rounds of cat-cow can also prep your spine for a pain-free night.

• Start on your hands and knees.
• Inhale: arch your back, lift your chest and tailbone (cow).
• Exhale: round your spine, tuck chin and pelvis (cat).

It’s more than a stretch—it’s a gentle massage for your spine. Moving with breath balances the nervous system and grounds you in your body. Plus, it keeps the spine mobile, reducing stiffness while you sleep.

7. Happy Baby Pose (Ananda Balasana)

A stretch that’s as fun as it is effective, happy baby relieves tension in the hips and spine—common areas of tightness that can interrupt sleep.

• Lie on your back, bend your knees, and grab the outsides of your feet.
• Gently rock side to side if it feels good.

This pose releases emotional stress stored in the hips, helps with lower back tension, and brings a playful, calming energy to your evening. You might even find yourself smiling—it’s hard not to in this position.

8. Neck and Shoulder Rolls

We carry so much tension in our neck and shoulders—especially after long hours on screens. These simple movements work magic on tech neck and tension headaches.

• Sit or stand tall.
• Gently roll your neck in slow circles, then change direction.
• Do slow, deliberate shoulder rolls backward and forward.

This combo improves blood flow, reduces tension, and quiets that internal buzzing from overstimulation. Plus, it reminds you to slow down and notice how your body feels.

9. Standing Forward Fold (Uttanasana)

This calming stretch improves circulation, reduces fatigue, and can even relieve mild depression symptoms.

• Stand with feet hip-width apart.
• Fold forward from the hips, letting your head and arms hang.
• Bend your knees slightly for comfort.

The inversion sends blood to your brain, quiets mental chatter, and releases hamstrings and calves. If you’ve been on your feet all day, this pose feels like a much-needed exhale.

10. Reclining Pigeon Stretch

Perfect for targeting deep hip tightness, this pose is a go-to for people who sleep on their sides or have lower back pain.

• Lie on your back.
• Cross your right ankle over your left thigh and gently pull the left thigh toward you.
• Switch sides after 30–60 seconds.

Your hips will thank you. Tight hips can lead to misalignment and discomfort during sleep. This stretch helps you unwind physically while offering emotional release too.

11. Side-Lying Spinal Twist

This variation is even more restful than the standard supine twist—ideal if you’re already snuggled into bed.

• Lie on your side (with a pillow between your knees if desired).
• Twist your top leg over and extend your arms in opposite directions.

It’s gentle, grounding, and excellent for digestion—especially if you’ve eaten late. Plus, it’s an ideal final pose before turning off the lights.

12. Standing Wall Stretch (Chest & Shoulders)

This stretch opens up the chest, helping you breathe deeply and let go of the stress trapped in your upper body.

• Stand near a wall, extend one arm out at shoulder height, and press your palm into the wall.
• Gently turn your body away until you feel a stretch.

We often collapse inward after a long day—hunched over desks or phones. This pose counteracts that posture, encouraging open-hearted breathing and better alignment in bed.

Conclusion

There you have it—12 deeply restorative stretches to help you sleep better starting tonight. You don’t need a gym membership, fancy yoga equipment, or even a full 30-minute routine. Just a few of these movements, done mindfully, can be enough to ease your body and quiet your mind.Incorporate 3–5 of these each evening and watch how your sleep transforms. Your breath will slow. Your thoughts will settle. And your body will begin to trust that it’s safe to let go.