25 Gentle Stretching Workouts to Sleep Better

Getting a good night’s sleep can feel impossible when your mind is racing or your body is tight with tension. The good news? You don’t have to rely on medications or sleep aids to unwind at the end of the day. Gentle stretching is one of the most natural, effective ways to calm your nervous system and prepare your body for restful sleep.Stretching releases physical stress stored in muscles, improves blood flow, and signals to your brain that it’s time to slow down. Whether you’re dealing with anxiety, poor posture, or general restlessness, incorporating calming stretches into your nighttime routine can make a world of difference. Here are 25 soothing stretches to help you sleep better, wake up refreshed, and feel more balanced from the inside out.

1. Child’s Pose (Balasana)

This classic yoga pose helps release tension in the lower back, hips, and thighs.

• Kneel on the floor, bring your big toes to touch, and sit back on your heels.
• Stretch your arms forward and let your forehead rest on the mat.
• Breathe deeply, allowing your spine to lengthen with each exhale.

Child’s Pose creates a sense of safety and calm. It grounds your body and draws your focus inward, ideal for transitioning into sleep.

2. Reclining Butterfly Stretch

Open your hips and release stress stored in the pelvis.

• Lie on your back, bring the soles of your feet together, and let your knees fall open.
• Place pillows under your thighs for support if needed.
• Rest your hands on your belly and breathe slowly.

This restorative pose gently encourages hip flexibility and helps regulate your breath, promoting relaxation.

3. Legs-Up-the-Wall (Viparita Karani)

This inversion helps calm the nervous system and improve circulation.

• Lie on your back and extend your legs up against a wall.
• Scoot your hips as close to the wall as is comfortable.
• Close your eyes and breathe deeply for 5–10 minutes.

This pose is incredibly soothing and perfect for those who spend long hours on their feet. It signals your body that it’s time to rest.

 

4. Seated Forward Fold (Paschimottanasana)

A calming stretch for the spine and hamstrings.

• Sit with your legs extended in front of you.
• Inhale and lengthen your spine, then exhale and fold forward.
• Let your hands rest on your legs or feet, and relax your neck.

This pose draws your awareness inward, helping you quiet mental chatter and melt away physical tension.

5. Cat-Cow Stretch

Relieve spinal tightness and reconnect with your breath.

• Start on all fours with wrists under shoulders and knees under hips.
• Inhale, arch your back, and look up (Cow Pose).
• Exhale, round your spine and tuck your chin (Cat Pose).

Repeat slowly for 1–2 minutes. This movement improves spinal flexibility and releases emotional tension.

6. Supine Twist

A gentle spinal twist to detox and relax.

• Lie on your back, bend your knees, and drop them to one side.
• Extend your arms and turn your gaze opposite your knees.
• Hold for a minute, then switch sides.

This pose helps soothe the digestive system and eases low back discomfort, making it ideal before bed.

7. Neck Rolls

Ease upper body tension from computer work and daily stress.

• Sit comfortably and gently lower one ear to your shoulder.
• Roll your neck in slow circles, pausing at tense areas.
• Repeat 3–4 times in each direction.

These rolls restore mobility and release strain from the neck and shoulders.

8. Thread the Needle Pose

Target tension between the shoulder blades.

• From all fours, slide one arm under the opposite arm.
• Let your shoulder and temple rest on the mat.
• Breathe into your upper back and switch sides after a minute.

This calming pose is excellent for tight upper backs, especially after a long day at a desk.

9. Happy Baby Pose

Reconnect with ease and playfulness while opening your hips.

• Lie on your back, bend your knees, and grab the outer edges of your feet.
• Gently rock side to side if comfortable.
• Keep your spine flat on the mat.

This position relieves lower back stress and gently stretches the inner groin.

10. Sphinx Pose

A passive backbend to open the chest and relax the low back.

• Lie on your belly and prop yourself on your forearms.
• Press your pelvis into the mat and lift your chest.
• Keep shoulders relaxed away from ears.

The Sphinx is energizing yet soothing, ideal for countering slouching postures.

11. Standing Forward Bend (Uttanasana)

Release hamstring tightness and soothe the nervous system.

• Stand tall, then fold forward from your hips.
• Let your head hang heavy, and bend your knees if needed.
• Sway gently to ease tension.

This pose grounds you and decompresses the spine after a long day.

12. Ear-to-Shoulder Stretch

A simple but effective stretch to loosen the neck.

• Sit tall and gently drop your right ear to your right shoulder.
• Hold for 30 seconds, then switch sides.
• For a deeper stretch, apply light pressure with your hand.

Relieving neck strain is key for tension-related insomnia.

13. Wrist and Finger Stretch

Relax overused hands and forearms.

• Extend one arm forward and gently pull back on your fingers.
• Switch sides after 30 seconds.
• Circle wrists a few times to finish.

These movements are excellent if you type, text, or write throughout the day.

14. Seated Side Stretch

Open your ribs and promote deep breathing.

• Sit cross-legged and extend one arm overhead.
• Lean gently to the opposite side.
• Keep your sit bones grounded.

Deep breathing becomes easier with side body stretches, aiding relaxation.

15. Shoulder Rolls

Loosen upper back tension from stress or hunching.

• Roll your shoulders up, back, and down in slow circles.
• Reverse the direction after a few reps.
• Breathe deeply as you move.

These simple rolls improve posture and promote body awareness.

16. Standing Side Bend

Activate your core and improve spinal flexibility.

• Reach both arms overhead and clasp hands.
• Gently lean to one side while keeping hips grounded.
• Hold and switch sides.

This full-body stretch refreshes and centers you.

17. Knee-to-Chest Pose

Soothe your lower back and gently stretch the hips.

• Lie on your back and pull one knee toward your chest.
• Hold for 30 seconds, then switch legs.
• Hug both knees in to finish.

It’s grounding, calming, and helpful for digestion.

18. Reclining Pigeon Pose

Open tight hips with a gentle variation.

• Lie on your back and cross one ankle over the opposite knee.
• Pull the uncrossed leg toward your chest.
• Keep the upper body relaxed.

This pose helps unlock deep hip tension, which often holds emotional stress.

19. Seated Neck Stretch with Deep Breaths

Mindfully pair breath and movement.

• Sit tall and tilt your head gently to one side.
• Breathe slowly and deeply.
• Stay for 5 breaths, then switch.

Linking breath to movement signals your nervous system to unwind.

20. Ankle Rotations

Improve joint mobility and reduce stiffness.

• Sit or lie down and lift one foot off the ground.
• Rotate your ankle slowly in circles.
• Switch directions, then change legs.

It’s an easy way to relax, especially if you have poor circulation.

21. Chest Opener Against the Wall

Counteract slouched posture from phone and desk use.

• Stand next to a wall, place your hand on it, and gently rotate your chest away.
• Hold for 20 seconds and switch sides.

Opens the front body and resets breathing patterns.

22. Low Lunge with Side Bend

Target hip flexors and elongate your sides.

• Step one foot forward into a low lunge.
• Reach the opposite arm overhead and side bend.
• Hold, then switch sides.

This compound stretch is relaxing and energizing all at once.

23. Toe Touch with Soft Knees

Gentle hamstring release to end the day.

• Stand tall and fold forward slowly.
• Let arms and head dangle.
• Keep knees slightly bent.

Encourages spinal decompression and relaxation.

24. Belly Breathing in Reclined Position

Use your breath to calm the mind.

• Lie on your back and place a hand on your belly.
• Inhale slowly through your nose, filling your abdomen.
• Exhale through your mouth.

Repeat for several minutes to deeply relax.

25. Corpse Pose (Savasana)

The ultimate relaxation pose.

• Lie flat on your back with arms and legs extended.
• Close your eyes and let go of all tension.
• Focus on natural breathing.

This pose helps you integrate all the benefits from your practice and prepares you for deep sleep.

Conclusion

Stretching before bed isn’t just about flexibility—it’s about releasing the mental and physical weight of your day. These 25 gentle stretches are designed to relax your muscles, settle your nervous system, and guide your body into a state of peace. You don’t need to do all of them every night. Choose a handful that resonate with you, and create a calming bedtime ritual that supports better sleep and a healthier you.Make this a habit, and you’ll likely find yourself not only falling asleep faster but waking up feeling lighter, looser, and more energized. Sweet dreams!