20 Quick Stretching Workouts to Sleep Better

Tossing, turning, and counting sheep? You’re definitely not alone. In today’s fast-paced world, many of us find it harder and harder to wind down when the day is done. According to the Sleep Foundation, nearly half of adults report feeling sleepy during the day between three to seven days per week. So what’s the answer when you want to drift off naturally? A quick, soothing stretching routine might be the magic trick you need.Stretching before bed is a gentle yet powerful way to signal to your body that it’s time to rest. It helps reduce stress, improve circulation, release tension, and calm your nervous system. Best of all? You don’t need to be a yoga expert or super flexible to benefit. Whether you have five minutes or fifteen, these simple bedtime stretches can prepare your body and mind for deep, restorative sleep. Let’s dive into 20 relaxing stretches you can do tonight!

1. Seated Forward Fold

Seated forward folds help ease tension in the hamstrings and lower back, which can accumulate throughout the day. This pose is also calming for the mind.Sit with your legs extended, and gently fold forward, reaching toward your toes. Let your back round naturally and rest your hands wherever they fall.Not only does this stretch improve flexibility, but it also activates the parasympathetic nervous system, promoting a relaxed state. Try holding it for 30 seconds to a minute while focusing on slow, even breaths.

2. Legs Up the Wall

A classic restorative yoga pose, this stretch involves lying on your back with your legs extended up a wall. It’s a fantastic way to improve circulation and reduce swelling in the feet and legs after a long day.Legs Up the Wall encourages lymphatic drainage, calms the nervous system, and even helps relieve mild headaches. It’s a passive stretch, meaning you can relax completely while reaping the benefits.Use a pillow under your hips for extra support. Stay here for 5-10 minutes, letting gravity do all the work.

3. Reclining Butterfly Pose

Lie on your back, bring the soles of your feet together, and let your knees fall open. Place your hands on your belly or by your sides. This pose opens the hips and encourages deep belly breathing.Reclining Butterfly Pose is deeply relaxing, especially when paired with long exhales. It also stretches the inner thighs and groin, helping to release tension that can build up from sitting all day.Use pillows under your knees if you need extra support, and focus on grounding your breath into your body.

4. Cat-Cow Stretch

A gentle flow between two poses that warms the spine and calms the mind. Start on your hands and knees. Inhale as you arch your back (Cow), and exhale as you round your spine (Cat).This movement increases flexibility in the spine, reduces stiffness, and helps you connect breath to movement, preparing your mind and body for rest.Repeat for 1-2 minutes, syncing the motion with slow, deep breathing.

5. Child’s Pose

This restorative posture helps calm the mind and stretch the back, hips, and shoulders.Kneel on your mat, bring your big toes together, and sit back on your heels. Extend your arms forward and rest your forehead on the ground.Child’s Pose activates the parasympathetic nervous system, making it ideal for bedtime. Stay here for a few deep breaths, and let go of your day.

6. Supine Spinal Twist

Lie on your back and hug one knee into your chest. Then gently guide it across your body into a twist. Stretch your opposite arm out and gaze toward it.This stretch releases tension in the spine and helps massage the internal organs, aiding digestion before sleep. It also soothes the lower back and hips.Hold each side for 30 seconds to a minute.

7. Neck and Shoulder Rolls

Spend a minute rolling your shoulders up and back, then switch directions. Follow with gentle neck circles.This small but effective movement can release tension from long hours of sitting, staring at screens, or carrying stress in your shoulders.It’s a wonderful way to finish off your routine or incorporate throughout your evening wind-down.

8. Standing Forward Bend

This stretch decompresses the spine, stretches the hamstrings, and promotes circulation to the head, all of which help calm the nervous system.Bend your knees slightly if needed. Let gravity pull you into a state of stillness.

9. Happy Baby Pose

Lie on your back and grab the outsides of your feet or ankles with your knees bent. Gently rock side to side.This pose gently stretches the hips and back while encouraging a playful, relaxed energy.Great for letting go of the day’s seriousness and softening into rest.

10. Bridge Pose

Lie on your back with your knees bent and feet flat on the floor. Press into your heels to lift your hips.Bridge Pose strengthens the glutes and lower back while opening the chest and shoulders. It’s energizing yet calming, making it a good transitional stretch.Hold for a few breaths, then lower slowly.

11. Knee-to-Chest Stretch

Lie on your back and hug one knee into your chest. This stretch eases tightness in the lower back and hips.Alternate sides or hug both knees in at once for added relief.Great for grounding your energy and slowing the breath.

12. Thread the Needle

Start on all fours. Slide one arm under your body, resting your shoulder and head on the mat. This pose stretches the upper back and shoulders.It’s a great pose for releasing deep tension in the back and preparing the body for relaxation.Repeat on both sides.

13. Seated Side Stretch

Sit with legs crossed. Raise one arm overhead and lean gently to the opposite side.This stretch elongates the torso, improves breathing capacity, and reduces stiffness in the sides.Do both sides, breathing deeply into your ribs.

14. Standing Quad Stretch

Stand tall, grab one ankle behind you, and gently press your hips forward. Hold onto a wall or chair for balance if needed.This stretch counteracts the effects of sitting and improves posture, which can aid breathing and rest.Switch sides and hold each for 20-30 seconds.

15. Cobra Stretch

Lie on your belly and press into your hands to lift your chest gently. Keep your elbows soft.This backbend opens the heart and lungs, encouraging deeper, more restful breathing.Avoid straining; this should feel like a gentle awakening.

16. Reclined Pigeon Pose

Lie on your back, cross one ankle over the opposite knee, and draw the knee toward your chest.

This pose targets tight hips, which often hold stress and emotion.

Stay for a minute on each side and breathe deeply.

17. Wrist and Ankle Rolls

Gentle circular motions of the wrists and ankles help release lingering restlessness and stimulate joint mobility.It’s especially helpful if you experience fidgetiness or insomnia.Include this mini-movement as a transition to deeper stretches.

18. Standing Side Bend

Stand with feet hip-width apart. Reach one arm overhead and lean gently to the side.This stretch improves balance and opens the side body, encouraging better oxygen flow.Repeat on both sides for a full-body release.

19. Reclining Twist with Bent Knees

Lie on your back, hug your knees in, and drop them to one side while looking the other way.This gentle twist releases spinal tension and encourages relaxation.It’s the perfect final twist before complete rest.

20. Full Body Stretch in Bed

Before you turn off the lights, lie flat and stretch your arms overhead while pointing your toes.This final stretch aligns the body and helps you tune into your breath.Hold for a few deep breaths, then exhale fully and melt into your mattress.

Conclusion

And there you have it—20 quick, relaxing stretches that can transform your sleep routine. Whether you’re tight from sitting, stressed from the day, or simply need help falling asleep faster, these simple movements offer natural, budget-friendly relief. Remember: you don’t need to do them all. Start with 2 or 3, and as they become habit, add more to your routine.