5 Restorative Stretching Workouts to Sleep Better in 2025
Sleep — it’s something we all crave but often struggle to get enough of. According to the National Sleep Foundation, about 35% of adults report getting less than the recommended seven hours per night. Poor sleep can impact everything: mood, energy, concentration, and even your immune system. But what if there was a simple way to ease into deeper, more restful sleep every night? Enter restorative stretching workouts.Stretching before bed isn’t just about keeping flexible — it’s about calming your mind, releasing muscle tension, and signaling to your body that it’s time to relax. Restorative stretches are gentle, slow, and soothing — perfect for winding down after a busy day. Today, I’m excited to share five restorative stretching workouts designed to help you sleep better and wake up refreshed.Let’s dive into these easy, budget-friendly stretches that can be done in your bedroom — no fancy equipment needed!
1. Neck and Shoulder Stretch to Release Tension
One of the most common culprits of restless nights is tension in the neck and shoulders. Think about it: hours spent hunched over screens, carrying stress in your upper body, all leading to tight muscles that can disrupt your sleep. That’s where this neck and shoulder stretch comes in.To perform this stretch, sit comfortably or stand tall. Gently tilt your head toward your right shoulder until you feel a light stretch on the left side of your neck. Hold for 20-30 seconds, breathing deeply. Switch sides and repeat. For added release, slowly roll your shoulders backward and forward, loosening up the area.This stretch works wonders by relaxing the trapezius and sternocleidomastoid muscles, easing the tightness that often triggers headaches or neck pain. By calming these muscles, you also soothe your nervous system, helping to reduce stress hormones that interfere with falling asleep.Try this stretch every evening as part of your wind-down routine. It’s quick, gentle, and can dramatically improve how relaxed you feel before bedtime. If you notice any discomfort, reduce the intensity or try supporting your head lightly with your hand for assistance.
2. Seated Forward Fold for Deep Relaxation
The seated forward fold is a classic stretch known for its calming effects on both the body and mind. By gently stretching the spine, hamstrings, and lower back, this pose helps to release built-up tension that can keep you tossing and turning at night.To do this stretch, sit on the floor with your legs extended straight ahead. Inhale deeply, lengthening your spine, then exhale as you slowly hinge at the hips, reaching your hands toward your feet or shins. Don’t worry about touching your toes — just go as far as comfortable while keeping your back long. Hold for 30 seconds to a minute, breathing steadily.What makes the forward fold so effective is its ability to stimulate the parasympathetic nervous system — the part of your body responsible for rest and digestion. This shift away from “fight or flight” mode signals your brain that it’s time to unwind.Incorporate slow, mindful breathing into this stretch to deepen relaxation. Imagine each exhale releasing tension and stress. Over time, this pose can help lower cortisol levels and prepare your body for a night of restorative sleep.
3. Child’s Pose to Soothe the Lower Back
Child’s Pose is one of the most comforting and restorative yoga postures, perfect for easing lower back pain and calming the mind. After a hectic day, curling into this gentle pose can feel like a warm hug, promoting feelings of safety and relaxation.Start on your hands and knees, then lower your hips back toward your heels. Stretch your arms forward or let them rest alongside your body. Rest your forehead on the floor or a pillow for added comfort. Hold for one to three minutes, breathing deeply and slowly.This posture gently stretches the spine and hips, areas that often hold a lot of tension from sitting or standing all day. By lengthening these muscles, Child’s Pose reduces stiffness and enhances circulation, helping you relax physically.Mentally, the inward fold creates a sense of calm and introspection, helping to quiet the mind’s chatter that can keep you awake. For an extra soothing effect, practice this stretch in a dimly lit room with soft music or silence.
4. Reclining Spinal Twist for Spinal Mobility and Relaxation
A good night’s sleep often depends on how comfortable and pain-free your body feels. The reclining spinal twist is a gentle way to increase spinal mobility, release tension, and soothe discomfort that might keep you restless.Lie flat on your back and hug your knees to your chest. Extend your right leg straight while gently lowering your left knee across your body to the right side. Extend your arms out to the sides in a T shape and turn your head to look left. Hold for 30 seconds, breathing calmly. Repeat on the opposite side.This stretch opens up your lower back and massages your internal organs, encouraging healthy digestion and circulation — both key for restful sleep. The twist also helps align the spine, which can ease discomfort and improve posture.Remember to move slowly and listen to your body. If you feel any pain, reduce the range of motion or skip the stretch that day. When done regularly, this pose can reduce tension that often manifests as back pain and restlessness.
5. Legs-Up-the-Wall Pose for Circulation and Calm
Legs-Up-the-Wall pose is a favorite restorative posture for winding down. By elevating your legs, you encourage blood flow back to the heart, reduce swelling in the legs and feet, and create a soothing effect on your nervous system.To practice this pose, find a clear wall space. Sit sideways next to the wall and then gently swing your legs up as you lie back, so your heels rest comfortably against the wall. Let your arms relax by your sides, palms facing up. Close your eyes and hold the position for five to ten minutes.This pose is fantastic for reducing anxiety and physical fatigue. It promotes lymphatic drainage and helps your body flush out metabolic waste, which can improve overall wellbeing.For even more comfort, place a folded blanket or bolster under your hips to slightly tilt your pelvis, enhancing the stretch in your lower back. Combine this stretch with slow, deep breaths to fully relax your mind and body before sleep.
Conclusion
Incorporating these five restorative stretching workouts into your nightly routine can be a game changer for sleep quality. They help ease muscle tension, calm your nervous system, and prepare your body and mind for deep rest. Whether you have chronic aches or simply want to relax more fully before bed, these gentle stretches offer a natural, budget-friendly way to improve your sleep without medication.
