7 Low-Impact Stretching Workouts to Sleep Better (2025)

Do you ever find yourself tossing and turning in bed, your body tense and your mind racing with tomorrow’s to-dos? You’re not alone. In fact, studies show that over one-third of adults aren’t getting the quality sleep they need. And while there are endless products on the market promising a better night’s rest—from supplements to sound machines—sometimes, the solution is surprisingly simple. That’s right: stretching.Incorporating a few low-impact stretches into your nightly routine can transform the way you wind down. These gentle movements don’t just loosen tight muscles; they also signal your nervous system to relax, slow your breathing, and prep your mind and body for deep, restorative sleep. Whether you’re struggling with stress, tight hips, or restless legs, the following 7 stretching workouts are designed to be calming, accessible, and suitable for all levels.Let’s unwind the day, one breath and one stretch at a time.

1. Legs-Up-the-Wall Pose

Sometimes called “Viparita Karani” in yoga circles, this pose is a staple in many bedtime stretching routines—and for good reason. It’s incredibly simple, but offers powerful benefits, especially for those who spend a lot of time on their feet.To do it, lie on your back with your legs extended vertically up against a wall. Scoot your hips as close to the wall as is comfortable, letting your arms rest by your sides with palms facing up. Breathe deeply and stay in this position for 5 to 10 minutes.This pose encourages blood flow back toward the heart, reducing swelling in the feet and legs. It also activates the parasympathetic nervous system, which helps your body relax and lowers your heart rate. As a passive, gravity-assisted stretch, it gives your lower back and hamstrings a gentle release without strain.For those new to stretching or just feeling extra tired, this is the perfect starting point. It feels restorative and comforting—like a physical sigh of relief.

2. Supine Spinal Twist

The supine spinal twist is a gentle way to unlock tightness in your spine and hips while also wringing out stress, both physically and mentally. It’s also excellent for digestion, which can support a more comfortable night of sleep.To begin, lie on your back and hug both knees into your chest. Gently drop both knees to one side while keeping your shoulders grounded. Extend your arms in a T-shape and gaze toward the opposite side of your knees. Hold the twist for about 1–2 minutes, then switch.This stretch provides a calming release in the lower back, while gently stretching the outer thighs and hips. Many people experience lower back discomfort that prevents them from falling asleep or causes them to wake up throughout the night—this pose can help ease that tension.In terms of emotional benefit, twists are believed to “detox” the body and mind, making them an ideal part of your wind-down ritual.

3. Child’s Pose

There’s a reason this pose is a favorite among yoga teachers and sleep coaches alike. Child’s Pose (Balasana) invites you to slow down, breathe deeply, and let go—three things that are essential for restful sleep.Start on your hands and knees, then gently sit your hips back toward your heels, bringing your forehead to the mat or a pillow. Extend your arms forward, or rest them by your sides if that feels more comfortable.This position allows your back, shoulders, and hips to relax deeply, especially after a long day of sitting, standing, or commuting. It also encourages conscious breathing, which helps lower cortisol levels (the stress hormone) and prepares your body for rest.You can stay in Child’s Pose for as long as feels good—30 seconds or even 5 minutes. Use this time to check in with your breath and simply let go.

4. Reclined Butterfly Stretch

Tight hips and a stiff lower body can make lying in bed uncomfortable and even lead to restless sleep. The reclined butterfly stretch, or Supta Baddha Konasana, offers a gentle way to stretch the inner thighs, hips, and pelvic area.Lie on your back and bring the soles of your feet together, allowing your knees to drop out to the sides like butterfly wings. Place pillows or rolled blankets under your knees if needed. Rest your arms by your side or place them over your belly.The beauty of this pose lies in its ability to ground the body and mind. It gently opens the hips—an area where we tend to store a lot of emotional and physical tension—and invites stillness. It’s also a restorative stretch that encourages deep diaphragmatic breathing.Try holding this pose for 3–5 minutes as part of your nightly self-care ritual. Over time, you may find that your hips feel more mobile, and your sleep more restful.

5. Seated Forward Fold

This classic stretch is more than a hamstring loosener. The seated forward fold (Paschimottanasana) can also help calm your thoughts, slow the breath, and encourage introspection—all key elements of a peaceful bedtime routine.Sit with your legs extended in front of you, feet flexed. On an inhale, reach your arms overhead. As you exhale, fold forward from the hips, reaching toward your feet. Keep your back long and avoid hunching. Bend your knees slightly if needed.This pose stretches the spine, calves, and hamstrings, while also calming the nervous system. The gentle compression of the abdomen helps stimulate internal organs, supporting digestion and even relieving bloating, which can disrupt sleep.Pair this stretch with slow, rhythmic breathing to amplify its calming effects. Even 2–3 minutes in this fold can leave you feeling grounded and more in tune with your body.

6. Neck and Shoulder Release

Tension in the neck, shoulders, and upper back is one of the biggest culprits behind nighttime discomfort. Between poor posture, screen time, and emotional stress, these muscles often stay “on” long after the workday ends.Start by gently tilting your head to the right, bringing your ear toward your shoulder. Hold for 20–30 seconds, then switch sides. You can also roll your shoulders slowly forward and back, or clasp your hands behind your back and open the chest for a deeper release.Adding gentle massage or using a tennis ball under your upper back can enhance the relief. These movements may be small, but their effects are profound.Releasing tension in this area not only improves posture and circulation, but also signals the brain that it’s safe to relax and unwind—a crucial step toward falling asleep faster.

7. Cat-Cow Stretch (Bed Version)

Finally, the Cat-Cow stretch is a favorite for loosening up the spine and syncing movement with breath. Even better, you can do this one right on your bed.Start on all fours (or a soft surface like your mattress). Inhale as you arch your back and lift your gaze (Cow Pose), then exhale as you round your spine and tuck your chin (Cat Pose). Repeat slowly for 6–8 rounds.This gentle flow encourages spinal mobility, relieves stiffness, and helps align the body before settling in for the night. Because it coordinates movement with breath, it also acts as a mini moving meditation, helping you shift from “doing” mode into rest-and-digest mode.It’s one of the best low-impact stretching exercises for people who sit a lot or wake up with a stiff back. The rhythm alone is enough to create a sense of calm.

Conclusion: Create a Nightly Stretching Ritual

Stretching before bed isn’t just about flexibility—it’s about slowing down, turning inward, and preparing your mind and body for deep, restorative sleep. The 7 low-impact stretches above are easy, calming, and don’t require any special equipment or experience. All you need is a quiet corner and the intention to care for your body.By making gentle stretching a nightly habit, you’re telling your brain: “It’s safe to rest now.” And that small, consistent practice can lead to big changes—not only in how fast you fall asleep, but in how deeply and peacefully you sleep through the night.