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  1. Healthline
    https://www.healthline.com/health/stretching-before-bed

    Stretching Before Bed: 8 Stretches to Do at Night …

    • Among natural sleep remedies — from drinking chamomile tea to diffusing essential oils — stretching is often overlooked. But this simple act may help you fall asleep faster and improve the quality of your … See more

    1. Bear hug

    This stretch works the rhomboids and trapezius muscles of your upper back. It helps to alleviate shoulder blade discomfort or pain that’s caused by poor posture, bursitis, or f… See more

    Healthline
    2. Neck stretches

    These stretches will help to relieve tension in your head, neck, and shoulders. Try to focus on maintaining good posture when doing these.
    To do thes… See more

    Healthline
    3. Kneeling lat stretch

    This stretch helps to loosen up the muscles in your back and shoulders, relieving pain and discomfort.
    To do this stretch:
    1.Come int… See more

    Healthline
    4. Child’s pose

    Child’s Pose is a resting stretch that’s similar to a kneeling lat stretch, but more relaxed. It’s perfect for tuning into your breath, relaxing your body, and reducing stress. It al… See more

    Healthline
    Does stretching help sleep?
    If you struggle to wind down and achieve a restful night's sleep, relaxing stretches before bed can help your body release built-up tension from the day, making it easier to relax and drift off. Does stretching help improve your sleep?
    blog.calm.com
    Feedback
    Table of Contents
    1. Bear hug
    2. Neck stretches
    3. Kneeling lat stretch
    4. Child’s pose
    Does stretching help sleep?
     

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  2. Here are some bedtime stretches to help you relax and improve sleep quality:
    1. Seated forward fold: Ease into relaxation.
    2. Legs up the wall: Improve circulation.
    3. Child's pose: Release tension in your back and shoulders.
    4. Cat-cow pose: Enhance spinal flexibility.
    5. Bow and arrow stretch: Relieve shoulder and back tension.
    6. Reclined twist: Promote spinal mobility and relaxation1.You can also try yoga, tai chi, or qi gong before bedtime to alleviate stress and improve sleep quality2.
    Learn more:

    7 bedtime stretches for better sleep quality

    • 1. Start with a seated forward fold to ease into relaxation ...
    • 2. Incorporate legs up the wall for improved circulation ...

    More items

    7 bedtime stretches to help you relax an…

    blog.calm.com/blog/bedtime-stretches
    Practices such as yoga, tai chi, or qi gong involve stretching along with focused breathing and mindfulness to achieve calm. Doing these activities or other forms of stretching before bedtime can alleviate stress and make it easier to fall asleep and may improve sleep quality.

    14 Stretches to Do Before Bed for Bette…

    www.sleepfoundation.org/sleep-hygiene/stretching …
     
  3. People also ask
    Can nighttime stretches help you get a good night's sleep?
    Here are some nighttime stretches that can help ensure a good night's sleep. The National Sleep Foundation says that stretching before you go to bed can help alleviate some of the stress accumulated during the day, by relaxing your muscles and relieving tension.

    Nighttime Stretching Exercises | livestrong

    livestrong.com
    When should you do a nighttime stretching routine?
    It's generally recommended to do your nighttime stretching routine around 15–30 minutes before you plan to go to sleep. This timing allows your body to relax and cool down post-stretch, signaling to your brain that it's time to sleep. However, the best time might vary depending on your personal schedule and preferences.

    7 bedtime stretches to help you relax and sleep better

    blog.calm.com
    Does stretching help sleep?
    If you struggle to wind down and achieve a restful night's sleep, relaxing stretches before bed can help your body release built-up tension from the day, making it easier to relax and drift off. Does stretching help improve your sleep?

    7 bedtime stretches to help you relax and sleep better

    blog.calm.com
    Should you stretch before bed?
    Stretching before bed is one of the best ways to release built-up tension, sleep better, and improve your overall health. We’ll cover the benefits of stretching, including the best stretches to do before bedtime and how long you should do them. Stretching offers many perks for your body and mind.

    8 Stretches for Your Best Night’s Sleep - Sleep Advisor

    sleepadvisor.org
    How do you stretch your neck before bed?
    Performing neck stretches before bed can relieve excess tension and avoid potential discomfort during sleep. Sit in a comfortable chair or stand. Gently bring your right ear towards your right shoulder until you feel the stretch. Maintain the stretched position for 5 to 10 seconds. Slowly lift your head back to your starting position.

    14 Stretches to Do Before Bed for Better Sleep - Sleep Foundation

    sleepfoundation.org
    Can stretching make you more alert at night?
    Stretching also provides a great alternative nighttime activity to scrolling through social media or reading emails on a screen, which could make you feel more alert. When done correctly, studies 2 have shown that practices like yoga and stretching can be incredibly relaxing and meditative.

    8 Stretches for Your Best Night’s Sleep - Sleep Advisor

    sleepadvisor.org
    Feedback
     
  4. Sleep Foundation
    https://www.sleepfoundation.org/sleep-hygiene/stretching-before-bed

    14 Stretches to Do Before Bed for Better Sleep - Sleep Foundation

     
  5. Sleep Advisor
    https://www.sleepadvisor.org/stretching-before-bed

    8 Stretches for Your Best Night’s Sleep - Sleep Advisor

  6. YouTube
    https://www.youtube.com/watch?v=qCfhOQFV6RQ

    Do this Every Night to get Flexible in your Sleep! Bed ... - YouTube

  7. HSS | Hospital for Special Surgery
    https://www.hss.edu/article_stretches-…

    10 Stretches to Do Before Bed to Improve Your Sleep

    Jan 19, 2021 · Stretching at night can help you fall asleep faster and avoid sleep-related pain. HSS physical therapists have 10 stretches to try.

  8. Bustle
    https://www.bustle.com/wellness/best-…

    The 10 Best Stretches To Do Before Bed, According …

    Feb 20, 2024 · Fitness. 10 Stretches That'll Help Your Mind & Body Wind Down Before Bed. Get ready to zzz... by Carolyn Steber. Updated: Feb. 20, 2024. Originally Published: June 20, 2023. Jessie...

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  9. Calm Blog
    https://blog.calm.com/blog/bedtime-stretches

    7 bedtime stretches to help you relax and sleep better

  10. YouTube
    https://www.youtube.com/watch?v=8kyLWnnkqKc

    10-Min Bedtime Stretching Exercises – Pre-sleep Flow (beginners)

  11. Greatist
    https://greatist.com/fitness/stretching-b…

    11 Stretches Before Bed That Might Improve Your …

    Oct 15, 2024 · Discover how stretches before bed might enhance your sleep quality. From easing muscle tension to promoting mindfulness, these 11 gentle stretches may help you unwind and prepare for a restful...

  12. EatingWell
    https://www.eatingwell.com/article/8030090/best...

    The 8 Best Stretches for a Better Night's Sleep - EatingWell

  13. Sleepme
    https://sleep.me/post/stretching-before …

    Relax & Unwind: 10 Nighttime Stretches Before Bed

    Mar 16, 2023 · Sleep experts recommend developing a bedtime stretch routine to unwind after a long day. Quiet activities like reading or taking a warm bath can be helpful for some, while others prefer gentle stretching before bedtime to …

  14. YouTube
    https://www.youtube.com/watch?v=Ab_AFNm4mNQ

    7 MIN STRETCHING EXERCISES BEFORE BED - YouTube

  15. SELF
    https://www.self.com/gallery/bedtime-stretches-better-sleep

    5 Bedtime Stretches That Will Help You Actually Get to Sleep

  16. Livestrong
    https://www.livestrong.com/article/539465...

    Nighttime Stretching Exercises | livestrong

  17. Amerisleep
    https://amerisleep.com/blog/stretches-you-can-do-from-bed

    14 Stretches You Can Do From Bed, Morning or Night

  18. YouTube
    https://www.youtube.com/watch?v=zmMP2gDtMyE

    5 Minute Nightly Stretch Routine (Do Every Night to Sleep Better)

  19. SilverSneakers
    https://www.silversneakers.com/blog/sleep...

    9 Stretches Before Bed: 7-Day Sleep Challenge - SilverSneakers

  20. YouTube
    https://www.youtube.com/watch?v=MQs4xGn7EOk

    Evening Stretches before Bed | Daily Routine To Relax & Unwind

  21. harvard.edu
    https://www.health.harvard.edu/staying-healthy/the...

    The ideal stretching routine - Harvard Health

  22. YouTube
    https://www.youtube.com/watch?v=DTPooiWWlos

    5 Minute Before Bed Stretching Routine for Better Sleep

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