May 28, 2019

Have you tried everything from chamomile tea to lavender essential oil to improve your sleep and still can’t manage the kind of restorative slumber your body needs?

Then you need to try this simple, yet often overlooked way to boost the quality of your sleep —stretching.

3 Stretches Before Bed for Improved Sleep

Performing a series of gentle stretches before you slide between the sheets can help you get in touch with your body and breath and release muscular and mental tension that’s accumulated during the day.

And, studies have shown that performing slow, meditative movements is one of the many ways to improve your sleep without resorting to over-the-counter remedies.

Let’s take a look at some popular — and effective — stretches before bed you can try for better sleep tonight.

1. Bear Hug

This stretch works the muscles of the upper back, releasing tension in tight shoulders caused by stress and poor posture.

  • Stand straight and tall an open your arms wide while inhaling.
  • Now, exhale while crossing your arms across your chest in a big hug, clasping your hands around your shoulders.
  • Breathe deeply as you draw your shoulders forward with your hands, holding for 30 seconds.
  • To release, inhale to open your arms back open wide.

Perform this stretch two to three times — or more, if it feels right.

2. Legs-On-the-Wall 

Another great pose for releasing shoulder, neck, and back tension, legs-on-the-wall protects your back and hips by using support in the form of a wall.

  • Hinging at your hips, swing your legs up against the wall while resting your arms in any position that’s comfortable. Put a cushion under your hips for support, if necessary.
  • Breathe slowly and mindfully for ten minutes or more.

This is a great pose for lower-back tension.

3. Child’s Pose

Child’s Pose stretches thighs and back and helps relieve tension throughout the body.

  • Kneel, sitting back on your heels, on a soft surface.
  • Fold forward at the hips until your forehead touches the floor.
  • You can stretch your arms in front of you or bring them back alongside your body, whichever is more comfortable.
  • Breathe deeply as you scan your body for areas of tightness or discomfort.
  • After five or more minutes, slowly come out of the pose.

This is a wonderful final pose before getting into bed.

Stretches — Dynamic Ways to Improve Your Sleep

Stretches are great ways to improve your sleep that you can start right away. And, the three we’ve demonstrated here are so simple that anyone can do them — even if you’ve never taken a yoga or other fitness class.

Before you resort to sleep-aids, consider adding a stretching routine to your nightly ritual to help your body release tension and relax for better, more restorative sleep.

If you want the best sleep on the planet, get a mattress designed to cradle your body in perfect comfort. 

TheLunaZen mattress uses a revolutionary combination of materials to provide a comfortable sleeping temperature, support that adjusts to your body, and minimal motion transfer for the ultimate sleep experience.