10 Soothing Stretching Workouts to Sleep Better in 2025

Let’s be real—waking up groggy and irritable is not the way anyone wants to start their day. But for so many people, sleep feels like a constant struggle. Whether it’s the stress of work, anxiety that won’t quit, or simply a restless body, tossing and turning at night has become the norm. But what if there was a simple, gentle, and completely free way to help your body ease into a restful night?That’s where soothing nighttime stretches come in.Studies have shown that incorporating light stretching or yoga before bed can improve sleep quality, reduce nighttime awakenings, and even calm an anxious mind. Stretching signals to the body: “Hey, it’s time to slow down.” It tells your muscles to relax and your mind to let go. The best part? You don’t need any fancy tools or hours of time—just a soft mat, a quiet space, and a few minutes of mindful movement.In this article, we’ll walk through 10 relaxing stretching workouts you can try tonight to improve flexibility, reduce stress, and most importantly—get the deep, healing sleep your body craves.

1. Child’s Pose (Balasana)

There’s a reason this pose is a staple in nearly every yoga routine—it brings immediate calm and grounding. Perfect for bedtime, Child’s Pose gently stretches your hips, thighs, and lower back while allowing your mind to settle.To do it, kneel on the floor, touch your big toes together, and sit back on your heels. Extend your arms forward and lower your chest toward the ground. Rest your forehead gently on the mat.This pose encourages deep breathing, which stimulates the parasympathetic nervous system—your body’s rest-and-digest mode. It’s one of the best stretching exercises to relax the body after a stressful day. It’s also an ideal moment to check in with your body and breathe away the tension.

Pro Tip: If your knees feel uncomfortable, tuck a pillow or blanket underneath for extra support.

2. Legs Up the Wall (Viparita Karani)

Sometimes called the “magic pose,” this one is a go-to for anyone with sore legs, swollen feet, or racing thoughts. Legs Up the Wall is an ultra-relaxing, low-impact stretch that helps reduce tension, aids blood circulation, and gives your overworked legs a break.Lie down on your back near a wall. Swing your legs up so they rest vertically against the wall, and let your arms fall out to your sides, palms facing up.This pose encourages lymphatic drainage and soothes the nervous system. It can help with insomnia, anxiety, and even digestive discomfort. The inverted position allows blood to flow more freely to the heart and brain, helping the body transition into a calmer state.Hold for 5–10 minutes while focusing on slow, rhythmic breathing. It’s an ideal pre-bedtime mobility stretch that offers a huge return on a small effort.

3. Seated Forward Fold (Paschimottanasana)

A gentle stretch for the spine, hamstrings, and calves, the Seated Forward Fold can feel like a full-body sigh of relief. It encourages deep inward focus and mental stillness—two things we all need before sleep.Sit with your legs extended straight in front of you. Inhale, reach your arms up, and as you exhale, hinge at the hips to fold forward. Let your hands rest wherever they land—on your shins, ankles, or feet.This pose isn’t about how far you reach; it’s about how you breathe. Use each exhale to soften deeper into the stretch. You’ll feel your muscles release, your breath slow, and your mind-body connection deepen.Over time, this stretch improves hamstring flexibility and relieves lower back tension—both of which can contribute to restless sleep if ignored.

4. Supine Twist (Supta Matsyendrasana)

Twisting stretches are not only wonderful for spinal mobility—they’re incredibly soothing for digestion and tension held in the back and belly. A Supine Twist helps detox the body, reset the spine, and relax the nervous system.Lie flat on your back. Hug your right knee into your chest, then guide it across your body to the left side. Extend your right arm out to the side and turn your head to the right. Breathe deeply.Hold for at least 30–60 seconds, then switch sides.This stretch helps wring out tension in your back and hips while improving spinal alignment. It’s one of the most effective relaxation stretches before bed, especially if you’ve been hunched over a screen all day.

5. Cat-Cow Stretch (Marjaryasana-Bitilasana)

If you’re dealing with a stiff back or just want to wake up your spine gently before letting it rest, Cat-Cow is the perfect combo. This stretch synchronizes movement with breath, creating a gentle flow that quiets the mind and eases muscle stiffness.Get on your hands and knees in tabletop position. Inhale as you arch your spine, lifting your tailbone and gaze (Cow), then exhale as you round your spine, tucking your chin to your chest (Cat).Repeat this flow for 1–2 minutes, moving with your breath. The rhythmic motion improves spinal flexibility and releases tension in the torso, making it easier to drift off later.

6. Butterfly Stretch (Baddha Konasana)

This hip-opening stretch is deeply relaxing and perfect for letting go of the day’s emotional weight. Our hips tend to hold tension—especially from stress or anxiety—and this simple posture helps soften both the body and mind.Sit tall and bring the soles of your feet together, letting your knees fall out to the sides. You can hold your feet or let your hands rest on your ankles. Inhale to lengthen your spine; exhale to gently fold forward if it feels good.Stay for 1–2 minutes, breathing deeply. This position supports flexibility in the groin and thighs while promoting a grounded, centered sensation. It’s an excellent mind-body calming stretch to practice before bed.

7. Neck Rolls + Shoulder Shrugs

We often underestimate the toll stress takes on our upper body—especially the neck and shoulders. These light mobility exercises are great for releasing the subtle tension that builds up from sitting at a desk, staring at screens, or simply carrying emotional weight.Start by rolling your head gently in one direction for 3–4 slow circles, then reverse. Follow with 5–10 shoulder shrugs—lift your shoulders up to your ears and then release them down with an exhale.Repeat a few rounds. These simple pre-sleep stretches can dramatically reduce muscle tightness and ease tension headaches. The neck and shoulder region is rich in nerves, so even light movement here can shift your entire state of mind.

8. Reclining Bound Angle Pose (Supta Baddha Konasana)

Want to feel like your body is melting into the mattress? Try this restorative stretch. It’s gentle, supported, and ideal for moments when your energy is low but your mind is still buzzing.Lie on your back and bring the soles of your feet together. Let your knees fall open to the sides. Place pillows or blocks under your knees for comfort, and rest your arms alongside your body, palms up.This deep relaxation stretch opens the chest and hips while encouraging a sense of surrender. Stay here as long as you’d like—5 minutes, 10 minutes, or even until you fall asleep!

 

9. Standing Forward Fold (Uttanasana)

A stretch that releases the spine, quiets the brain, and improves circulation? Yes, please. Standing Forward Fold is great if you’ve been on your feet all day—or just need to flip your world upside down for a fresh perspective.Stand tall with feet hip-width apart. Inhale to reach your arms up, then exhale and fold forward from the hips. Let your arms dangle or grab opposite elbows for support.This inversion sends fresh blood to your brain, promotes a sense of calm, and relieves back tension. You’ll feel both grounded and light at the same time—a perfect prep for slipping under the covers.

10. Savasana with Breath Awareness

No bedtime stretch session is complete without Savasana—the final resting pose that ties everything together. Think of it as a full-body reset, a moment to soak in all the relaxation you’ve cultivated.Lie on your back, legs extended, arms by your sides. Close your eyes and take long, slow breaths in through your nose, out through your mouth. Let your muscles soften, your thoughts slow, and your body fully release into the floor.You can stay here for 5–15 minutes, using a guided meditation or simply focusing on your breath. It’s not just lying down—it’s an intentional surrender that lets your body shift into deep rest mode.

Conclusion

Winding down your day with a relaxing stretching routine doesn’t just feel good—it can transform your sleep. These 10 soothing stretches work together to release tension, calm the nervous system, and prepare your body for deep, uninterrupted rest. They’re low-impact, beginner-friendly, and easily tailored to your personal needs.