10 Stretches To Do Before Bed For Peaceful Sleep

Stretches to do before bed
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If you thought stretching was only mandatory before doing exercises or simply in the morning, you are definitely mistaken. Stretches before bed can actually help boost the blood circulation in your body thus helping you have a peaceful night’s sleep. If you are wondering what kind of stretches to do before bed, we got you.

Stretches are helpful to get the tension off of the muscles that have built up throughout the day and thus help in getting rid of the problems that could contribute to lack of sleep.

In this article, we are going to be discussing about the common stretches to do before sleep. Scroll up and keep stretching.

Stretches to Do Before Bed

Stretches to do before-bed
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As mentioned before, stretching before going to be bed can actually be quite fruitful for your overall health and to induce a peaceful night’s sleep. If you have been consistently suffering from lack of sleep, it is best to switch the routine up a bit and adhere to easy and effective stretches for getting some proper sleep.

1. Standing forward fold – Uttanasana

Standing forward fold-Uttanasana
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Uttanasana is actually quite beneficial in boosting the blood flow back to the head and the forward fold of the body helps in cracking up the tension in the muscles of the body and getting rid of the stiffness that has been accumulated in and around the hips and joints effectively.

How to do?

  1. Stand on a yoga mat with your feet around 6-7 inches apart
  2. Fold your body forward and bend your hips to reach the ground
  3. Place your palms flat on the ground and keep the crown of your head bending down and exhale
  4. Hold the pose for 15 seconds

2. Up the Wall – Viparita Karani

Up the Wall-Viparita Karani
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Viparita Karani is one of those before bed stretches that takes off any of the stiffness and ache in the back and the hips region of the body. If you are someone who works desk jobs, this is the perfect way to loosen those muscles up and get rid of the constant twist and ache. The elevated legs help in rushing the blood back to the heart, thereby preventing any signs of inflammation.

How to do?

  1. On a yoga mat, sit down facing a wall first
  2. Gradually lie down following that and place your arms by the side
  3. Move your buttocks as close to the wall as possible
  4. Lift your legs up and place them against the wall making sure they are place perpendicular to the ground
  5. Hold the position for 15 seconds

3. Happy Baby – Ananada Balasana

Happy Baby-Ananada Balasana
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Ananada Balasana derives its name from how a baby looks happy and cheerful and the pose is the perfect resemblance of that. Not only does it stretches out the spine, this is considered as one of the best stretches for good night sleep as it helps stretch out the inner groin as well as the hips and helps you get rid of the impending stress after a day at work.

How to do?

  1. Lie down on your back
  2. Lift up your legs, bending the knees slightly
  3. Make sure that the feet are kept flexed towards the ceiling
  4. Grab the toe of each of the foot with the respective hands and bring the knees closer to the armpits
  5. If you can, roll left and right on your back to massage your spine lightly
  6. Hold the position for 15 seconds

4. Lizard Pose – Utthan Pristhasana

Lizard Pose-Utthan Pristhasana
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Utthan Pristhasana gets its name from the kind of resemblance the pose has with that of the lizard. This is one of the best stretches to do before bed to activate the hip flexors, hamstrings as well as the quadriceps. If you are someone who works hours in a desk job, this is a definite must for you to delve into.

How to do?

  1. Start with the downward dog position
  2. Following that, place the right foot outside of the right hand and then bend the knee. The same should resemble a lunge position.
  3. Make sure that the right thigh is kept in a parallel position to the ground
  4. Rest your elbows on the ground and keep the spine and neck in line
  5. Hold the position for 15 seconds
  6. Repeat the same on the left side as well

5. Neck Stretches

Neck Stretches
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Neck stretching before bed can impact the flexibility of the neck, shoulders as well as part of the motility of the spine. It helps in getting rid of the built tension in these areas. Make sure that you are holding the pose for a quite amount of time to ensure that it is effective in relieving the associated pain.

There are several types of neck stretches to do before sleep, we are going to explain one.

How to do?

  1. Sit on the bed and keep every part of your body relaxed
  2. Bend your neck downwards to touch your chest with the chin
  3. Hold the position for 15 seconds
  4. Exhale and release the pose and do sideways too

6. Bear Hug

Bear Hug
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Yet another one of the stretches before bed for restful sleep include a bear hug and not, we aren’t talking about cuddling. It is very effective in stretching out the muscles of the rhomboids and trapezius and helps reduce the shoulder blade discomfort that is often caused after sitting in the same position for extended periods of time.

How to do?

  1. Stand erect and inhale
  2. Cross your arms and exhale, placing the right palm over the left shoulder and the left palm over the right shoulder
  3. Breathe deeply while holding the position to bring the shoulders closer
  4. Hold it for 30 seconds

7. Seated forward bend – Paschimottanasana

Seated forward bend-Paschimottanasana
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The Paschimottanasana is primarily effective in people who have sore calves and hamstrings and need a break from that. The farther you can bend forward and stretch out your back, the more you will be able to relax which is one of the most important benefits of stretching before bed.

How to do?

  1. Sit on the ground with your legs stretched in front of you
  2. Make sure that your back is erect and your legs are joined together
  3. Bend your hips forward reaching as far as you can, possibly best if you can reach your toes with your hands
  4. Hold this position for 15-20 seconds

8. Lying Piriform Stretch

Lying Piriform Stretch
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The Lying Piriform Stretch is actually quite beneficial in improving the flexibility of the glutes and the hips. It is also quite beneficial in fighting off the back pain and inducing a peaceful night’s sleep.

How to do?

  1. Lie down on your back with your knees bent
  2. Gradually lift your right leg and touch the ankle on the thigh of the left leg
  3. With your arms, pull your right leg more towards in to make a perpendicular
  4. Breathe deeply during the process and hold the pose for 20-30 seconds

9. Extended Cone Stretch

Extended Cone Stretch
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The extended cone stretch helps in stretching out the muscles of the whole body, right from the arms to the thighs and feet. It also helps in inducing better body flexibility and gets rid of the accumulated tension which is why it is considered as one of the best stretches for good night sleep.

How to do?

  1. Stand erect on the ground
  2. Raise both of the arms above your head and clasp the fingers overhead
  3. Stretch your entire body while doing so and breathe deeply
  4. Move your body to the side and stretch to feel the side lengthening
  5. Do it on the other side and hold it for 15 seconds on either side

10. Corpse Pose – Savasana

Corpse Pose-Savasana
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This is one of those stretches to do before bed that helps in relaxing and calming down the entire body. It helps you relax completely and let go off of the building stress throughout the day.

How to do?

  1. Lie down on your back
  2. Spread your legs a few inches apart
  3. Place your arms by your side completely relaxed, the palms facing the ceiling
  4. Close your eyes and relax your mind completely

Stretches for better sleep are an actual thing and not a myth. These not just aid you to feel relaxed and calm but can also aid in getting rid of the built up stress and tension in the muscles. If you have been looking for effective stretches to do before bed, try the ones mentioned in here and that should provide with the much needed results.