12 Relaxing Stretching Workouts to Sleep Better

Tossing and turning at night? You’re not alone. Millions of people struggle with falling and staying asleep, and stress, tight muscles, and an overactive mind are often to blame. The solution doesn’t have to be found in a pill bottle or an expensive sleep gadget. Sometimes, the answer lies in a quiet space, a yoga mat, and your breath.Relaxing stretching workouts are a simple, powerful way to wind down after a busy day. They help release muscular tension, quiet the mind, and prepare the body for deep, restorative sleep. Whether you’re a seasoned yogi or someone just starting to explore gentle movement, these stretches are beginner-friendly, low-impact, and incredibly soothing.In this article, you’ll discover 12 calming stretches that promote better sleep by gently encouraging flexibility and calming your nervous system. Let’s stretch our way into a peaceful night’s rest.

1. Child’s Pose (Balasana)

Child’s Pose is one of the most grounding and restorative yoga stretches. It’s especially effective for calming the nervous system before bed. Simply kneel on your mat, sit back onto your heels, and reach your arms forward while resting your forehead on the ground.This position stretches the hips, thighs, and spine while gently compressing the belly, which can promote deep breathing. As you inhale and exhale, feel the muscles around your spine release tension. It’s perfect for quieting mental chatter and starting your nighttime relaxation routine.Use a pillow or bolster under your chest or hips if you want extra comfort. Stay in this pose for up to five minutes, letting go with every breath.

2. Reclining Butterfly Stretch

This passive hip-opening pose is great for releasing emotional tension and unwinding physical tightness. Lie on your back, bring the soles of your feet together, and allow your knees to drop open to the sides.Place pillows under your knees for extra support, and let gravity do the work. The pose stretches the groin and inner thighs while promoting pelvic relaxation. Closing your eyes and focusing on your breath enhances its soothing effects.It’s a great way to transition your body from alertness to stillness—ideal before sleep. Add a warm blanket and some calming music for the ultimate pre-sleep ritual.

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

This restorative inversion has a long list of benefits: it improves circulation, eases swelling in the legs and feet, and helps calm the nervous system. To do this pose, lie on your back and scoot your hips close to a wall. Extend your legs upward, resting them against the wall, and let your arms relax at your sides.Stay here for 5 to 15 minutes while breathing slowly. The gentle inversion sends blood back toward the heart and brain, helping you feel light and restored. It’s also known for reducing anxiety and promoting deep relaxation—two keys for better sleep.Add an eye pillow or weighted blanket across your pelvis for added calming pressure.

4. Supine Spinal Twist

This classic twist helps release spinal tension and aids in digestion, which can be especially helpful if you’ve had a big dinner. Lie on your back, hug one knee into your chest, and then guide it across your body toward the floor. Extend your opposite arm out to the side and look in that direction.This pose gently rotates the spine and massages the abdominal organs, encouraging your body to shift into rest-and-digest mode. You may even feel a satisfying release through your back and shoulders.Hold the twist for at least a minute on each side, breathing deeply and letting your body soften into the floor.

5. Seated Forward Fold

A gentle hamstring and back stretch, this pose is known for its calming effect on the nervous system. Sit with your legs extended in front of you and gently hinge forward at your hips. You don’t have to reach your toes—just let your hands rest wherever they fall and allow your head to relax down.This forward fold invites introspection and stillness. It encourages deep belly breathing, which helps activate the parasympathetic nervous system. The more you exhale, the more your muscles let go.Use a bolster on your legs or rest your forehead on a pillow to enhance comfort. This stretch can also help relieve lower back tension before bedtime.

6. Cat-Cow Stretch

This dynamic duo is a great way to mobilize your spine and release stored tension in your back, neck, and shoulders. Begin on all fours with your wrists under your shoulders and knees under your hips. Inhale as you arch your back (cow), lifting your chest and tailbone. Exhale as you round your spine (cat), tucking your chin and pelvis.Move slowly and link the movement with your breath. Cat-Cow is a gentle way to transition from an active state to a relaxed one. It warms up the body and invites a more mindful connection between breath and movement.A few minutes of this stretch can release tension that builds up from prolonged sitting or computer work.

7. Low Lunge with Side Bend

This pose offers a deep stretch to the hip flexors, which tend to get tight from sitting. Begin in a low lunge position with your right foot forward and left knee on the ground. Reach your left arm overhead and gently bend toward your right side.The side bend enhances the stretch in your hips, side body, and back. It also helps release blocked energy and stress stored in the hip area. Stretching the side body also supports more expansive breathing.Hold for 30 seconds to a minute on each side. Keep your breath slow and steady.

8. Neck and Shoulder Rolls

Tension in the neck and shoulders is a major culprit in poor sleep, especially for those who sit at a desk all day. Start by gently rolling your shoulders forward and backward. Then slowly tilt your head side to side and front to back, creating soft circles with your nose.These movements increase circulation and reduce stiffness. They’re perfect for releasing built-up tension from stress or poor posture. If you’re short on time or energy, this can be a go-to stretch that still makes a difference.Pair with breath awareness to amplify its calming effect.

9. Happy Baby Pose

This stretch looks a little silly—but it feels amazing. Lie on your back, bend your knees, and grab the outsides of your feet (or behind your thighs). Pull your knees toward your armpits while keeping your tailbone on the floor.Happy Baby opens the hips and releases the lower back. It also encourages a sense of playfulness, which helps you let go of the day’s stress. Gently rock side to side to massage your spine.This is a great pose to include near the end of your stretching routine, especially if you carry tension in your pelvis or lower back.

10. Reclining Pigeon Stretch

This gentle variation of Pigeon Pose is done on your back and helps release deep hip tension. Lie on your back and cross your right ankle over your left knee. Grab behind your left thigh and gently pull it toward you.You’ll feel a deep stretch in the glutes and outer hips. Hip tension can interfere with comfort while lying in bed, so loosening these areas helps your body settle.Hold for 30 seconds to a minute on each side. Make sure to keep your shoulders relaxed.

11. Standing Forward Fold with Sway

This calming forward fold is a beautiful way to decompress your spine and reset your nervous system. Stand with your feet hip-width apart and fold forward at the hips. Let your arms hang down or grab opposite elbows.Gently sway side to side to release any lingering tightness. The gentle rocking motion is soothing, almost like a lullaby for your body. You’ll feel the stretch in your hamstrings, calves, and lower back.Use this pose to transition from your evening routine into sleep mode. It helps you let go—physically and mentally.

12. Savasana with Deep Belly Breathing

No stretch routine is complete without Savasana. Lie flat on your back with your arms at your sides and palms up. Let your feet fall outward naturally. Close your eyes and bring awareness to your breath.Begin to breathe deeply into your belly, expanding your abdomen on each inhale and softening on each exhale. This breathwork signals to your brain that it’s safe to relax. It slows your heart rate, lowers blood pressure, and prepares you for sleep.Stay here for 5 to 10 minutes. You can do this stretch in bed and fall asleep right after.

Conclusion

Better sleep doesn’t always require a strict schedule, blackout curtains, or a white noise machine—sometimes, it starts with movement. These 12 relaxing stretching workouts are more than just physical exercises. They are signals to your body and mind that it’s time to rest, recover, and release.Incorporating even a few of these stretches into your nightly routine can create a calming ritual that helps you sleep better and wake up feeling more refreshed. They’re simple, soothing, and accessible to everyone—no matter your age, body type, or fitness level.