Your body is tired, but the moment you lie down, sleep won't come. Often it's because the muscles that tensed up all day never released. A few gentle stretches before bed let that tension go — and the mind tends to settle with the body, making it easier to fall asleep.
Here are five you can do comfortably on a bed or the floor. Breathe slowly, relax, and follow along.
These are for winding down, so go slow and gentle. Don't push into pain — comfort is the whole point.
① Hug Both Knees
Lying down, wrap both arms around your knees and draw them toward your chest slowly. The lower back eases, and the curled-up shape feels grounding.
② Supine Spinal Twist
Lie with arms out to the sides and drop both bent knees slowly to one side, twisting the back gently. It releases a back and spine that stiffened all day.
③ Butterfly Stretch
Sitting, bring the soles of your feet together and let the knees fall out, then fold forward slightly. The hips and groin open gently.
④ Child's Pose
Kneel and fold forward, resting your forehead on the floor with arms stretched ahead. Back and shoulders lengthen, and it's a classic calming, restful pose.
⑤ Legs Up the Wall
Lie down and rest your legs up a wall, close your eyes, and breathe slowly. Leg fatigue drains away and the whole body settles into a sleep-ready calm.
Tips for better sleep
- Dim the lights and stretch — set the bright screens aside.
- Lengthen your exhale in each move — longer out-breaths relax the body.
- Once in bed, focus on breathing instead of your phone.
FAQ
Won't exercising before bed wake me up?
Intense exercise can. But slow stretching and breathing do the opposite — they relax the body and support sleep.
Can I do these on the bed?
Yes, most work fine on a bed. If it's very soft your form may slip, so a few are better on the floor.
When sleep won't come, don't force it — release the body's tension first. As the muscles relax, the mind follows.
This is general health information and does not replace medical diagnosis or treatment. If sleep problems persist, consult a professional.
