Physical Wellbeing, Self-Care · February 22, 2022

Should you stretch before bed?

You know stretching feels good, but should you stretch before bed? Yes, absolutely! I get it, you’re busy, and finding time for yourself can be tough. But trust me, a few minutes of gentle stretching before sleep can make a real difference.

I used to think stretching was just for athletes, but now I understand it’s a simple way to show my body some love after a long day. It’s like telling your muscles, ‘Thank you for all your hard work today, now let’s relax’.

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Should you stretch before bed . Yes, you should stretch before going to bed

Why Even Consider Stretching Before Bed?

Maybe you’ve seen the phrase “5-minute stretch before bed” and wondered if such a short routine could help. Or perhaps you’ve seen discussions about “should you stretch before bed or in the morning” and want a clear answer. The truth is, there are some solid benefits to adding this to your nightly routine.

What Happens When You Stretch Before Bed?

When you do it right, stretching at night can help you:

Improve sleep.
Improves blood pressure.
Reduces muscle pain and stiffness.
Reduces muscle cramps.
Improves coordination
Improves posture and balance.
Release stress.
Improve flexibility.

Is it Better to Stretch Before Bed or When You Wake Up?

That’s a common question. “Should you stretch before bed or in the morning?” You can do both! Morning stretches can energize you, while evening stretches relax you. If you want to improve sleep, stretching before bed is a great option.

Other reasons to stretch at night are sitting all day, having problems focusing, or wanting to add more physical activity to your routine.

What Stretches are Better at Bedtime?

When thinking about stretching before bed you’ll want to focus on static stretching.

Static Stretching: These are slow, held stretches. You gently ease into a pose and hold it for 15 to 60 seconds. This is perfect for bedtime or after exercise.

Dynamic stretching, like jumping jacks, is better for warming up before exercise. It’s not ideal for bedtime because it raises your body temperature.

Bedtime Stretches for the best sleep of your life

The easiest and quickest 10 min bedtime stretch you can do every night

My Go-To Bedtime Stretch Routine

Here’s a simple routine you can try. It’s designed to be gentle and relaxing. Remember, listen to your body, and never push through pain.

Safety Tips to Stretch Before Bed:

Do it directly on the floor or a mat.
Use yoga blocks to maintain good posture.
Breathe slowly and with control.
Focus on the muscles you are stretching.
Make sure your posture is correct.
Stretch the muscles until you feel a little tension, but no pain.
Avoid bouncing while stretching.
Have a mirror to check your posture.

An Easy Routine to Stretch Before Bed

Neck Stretch

This is perfect if your neck is tight and especially if you spend it sitting at a desk.

Bring your right hand to the top of your left ear.
Gently guide your head towards your right shoulder with your right hand.
Hold for 30 seconds and release.
Repeat one more time to the right, then switch to the left side and repeat.
Take both hands and place them behind your neck.
Gently press and hold for 60 seconds and release.

Tip: Keep your face forward. Place your opposite hand behind your back to help keep your shoulders down.

Cat-Cow

This is a great pose to release stress from your lower back and chest.

All-fours position: Get on your hands and knees.
Place your wrists below your shoulders and your knees directly below your hips.
Cow Pose: Inhale by pushing your hands onto the mat. Open your chest, press your lower back to the floor, and stretch your neck.
Hold this position for 10 seconds.
Cat Pose: Exhale and tuck your chin into your chest, arch your back, and tuck your tailbone in.
Hold this position for 10 seconds.
Return to all-fours position and repeat five times.

Child’s Pose

This pose will help relax your lower back and hips.

Get on all-fours position.
Place your wrists below your shoulders and your knees directly below your hips.
Sit on your feet, keeping your arms extended.
Walk your hands forward and let your head relax on the ground.
Hold for 30 seconds.
Return to all-fours position and repeat one more time.

Cobra Stretch

With this position, you will stretch your entire body, from head to toe.

Lie on the mat face down.
Extend your legs.
Place your hands next to your chest.
Push off the ground with your hands until your arms are fully extended.
Extend your neck and look up at the ceiling.
Hold for 30 seconds.
Return to the starting position and repeat one more time.

Tip: Press your hips and legs into the ground for a better stretch.

Quick and Easy Stretch Before Bed

Side Stretch

Sit on the floor or stand up in a comfortable position.
Extend your right arm over your head to your left side.
Hold for 15 seconds.
Repeat one more time to the right, then switch to the left side and repeat.

Lunge

Stand up in a comfortable position.
Put your right foot in front of your left foot.
Bend your right knee at a 90-degree angle and straighten your left foot.
Place your hands near your right knee.
Press your hips into the ground, keeping your back straight.
Hold for 30 seconds, then repeat on the other leg.

Back Twist Stretch

Sit on the floor or a mat, crossing your right knee over your left knee.
Turn your chest to the left side.
Place both hands on your left side as well.
Hold for 30 seconds.
Switch legs, so your left knee is on top of your right.
Repeat the exercise by rotating your body to the right side.

This stretching routine will help relieve any tension in your muscles.

It is ideal after a long day at work.

Get the Most Benefits from a Stretch Before Bed: Turn Into A Habit:

If you want to see the benefits of stretching, you have to be consistent. Here’s how to:

Start Small: 5 minutes is a good start.
Do it at the same time and in the same room.
Reward yourself for consistency.
Tie it to an existing habit, like stretching after brushing your teeth.

Frequent Asked Questions

What muscles should you stretch before bed?

When stretching, you must include all muscle groups.
Upper Body: neck, shoulders, upper back, chest, arms, core, and hands.
Lower body: lower back, hips, legs and ankles, and feet.

How long should you stretch before bed?

There is no set time. But 10 to 20 minutes every night is a good range.

How often should you stretch before bed?

You can safely stretch every day. If that’s too much for you, try stretching at least 3 times a week. That will be enough to start seeing results.

What are some reasons not to stretch at night?

If you have joint or back pain, consult a doctor before starting a new stretching routine.

Final Thoughts

Evening stretches are beneficial. They are a wonderful way to wind down and prepare for a good night’s sleep. A good stretch before bed is a simple act of self-care that can make a big difference in how you feel.

Your Turn: What’s your favorite way to unwind before bed? Let me know in the comments!