Bedtime Stretches to Help You Fall Asleep Faster

You know those types of nights when you’re bone-tired, but as soon as your head hits the pillow, your brain starts buzzing and you’re wide awake. Spending too much time trying to fall asleep feels super frustrating—if only there were a better way to wind down!

You might not be able to summon those ZZZs with a snap of your fingers, but there actually is one trick that sleep experts say deserves a spot in your bedtime routine: a quick pre-sleep stretch session.

“Gentle stretching of the neck, shoulders, back, hips, and legs can help slow the body down before sleep. It releases muscle tension and encourages deeper, more mindful breathing that can help shift your attention away from screens or other distractions that might prevent you from conking out,” explains Raj Dasgupta, M.D., associate professor of clinical medicine and a pulmonary, critical-care, and sleep-medicine doctor at Huntington Health in California.

Winding down the body and brain can help you get better sleep by supporting the body’s natural circadian rhythm, or the internal clock that helps us achieve consistent, good-quality sleep—and that’s one crucial pillar of a healthy lifestyle.

“Sleep is when the body does much of its repair and recovery work. It supports memory, mood, immune function, metabolism, and cardiovascular health,” says Dr. Dasgupta. “When we regularly do not get enough sleep, or the quality of that sleep is poor, it can affect concentration, stress tolerance, and how well we function the next day, and can also impact our overall health over time.”

Don’t wait until the next time you’re struggling to find dreamland to try this sleep trick. Starting just before bedtime tonight, try doing these stretches for better sleep.

Meet the experts: Raj Dasgupta, M.D., associate professor of clinical medicine and a pulmonary, critical-care, and sleep-medicine doctor at Huntington Health in California; Lindsey Benoit O’Connell, C.S.C.S., a certified meditation teacher and breathwork facilitator and founder of The LAB Wellness

How to Stretch for Better Sleep

Nobody needs to stress over their nightly wind-down. For a go-to routine, we asked Lindsey Benoit O’Connell, C.S.C.S., founder of The LAB Wellness and a certified meditation teacher and breathwork facilitator, to share her favorite stretches for better sleep.

“These stretches are the bridge between a busy day and a restful night. They force you to slow down, especially when you pair them with intentional breathing, and this mix targets all of your main muscle groups for head-to-toe relaxation,” O’Connell says.

Intentional breathing means focusing on your inhales and exhales to quiet the mind and your muscles. O’Connell suggests inhaling through the nose for four counts and exhaling for six for the duration of the stretch. Instead of counting sheep, you’re counting your breaths!

The Best Stretches for Better Sleep

Do all of the stretches below before sleeping, or pick three or four that you really enjoy, O’Connell says. “Your stretching routine can look different each night; what matters is that you do it—giving yourself choices instead of rules makes the habit easier to maintain,” she explains.

Aim to hold each stretch for at least 30 seconds.

1. Child’s Pose

Why it works:

This relaxing pose gently stretches the back, hips, shoulders, and spine while encouraging deep breathing.

How to do it:

1. Kneel on the floor with hips resting on heels.
2. Fold torso forward, stretching arms out in front of you. Let forehead rest on the floor or a pillow.
3. Hold.

Pro tip:

Pretend you’re melting into the floor instead of trying to perform the pose. Open your knees slightly wider to sink in a little deeper.

2. Cat-Cow

Why it works:

This move mobilizes the spine while easing stiffness in the neck and back.

How to do it:

1. Start on all fours in tabletop position.
2. Inhale to arch spine, dropping belly toward the floor while tucking tailbone.
3. Exhale to round spine, tucking chin to chest and pulling pelvis toward belly button.
4. Continue alternating.

Pro tip:

Don’t rush or you’ll miss the magic. Slower is better.

3. Figure Four Stretch

Why it works:

If you’ve been sitting most of the day, this stretch will feel particularly soothing. It targets the glutes and outer hips.

How to do it:

1. Lie faceup or sit on a chair or the edge of the bed.
2. Cross left ankle over right thigh and wrap hands around right thigh, gently pulling it toward you.
3. Hold.
4. Switch legs and repeat.

Pro tip:

Because you can do this sitting or lying down, it’s perfect for holding right in bed!

4. Happy Baby

Why it works:

Gently release the lower back while opening up the hips in this exercise that allows you to gently relax and unwind.

How to do it:

1. Lie faceup, lifting legs so you can grab feet from the outside or grab ankles.
2. Let knees fall toward the floor.
3. Hold.

Pro tip:

Rock side to side like a happy little turtle for a gentle massage on your lower back.

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5. Reclined Twist

Why it works:

You’ll relieve tension through the spine, lower back, and hips.

How to do it:

1. Lie faceup with legs extended.
2. Bring one knee to chest and then across body toward the floor on the opposite side. Keep both shoulders on the ground, arms out in a T position.
3. Hold.
4. Then switch sides and repeat.

Pro tip:

If it feels good, extend your opposite arm out to the side and turn your head in that direction for a deeper stretch.

6. Legs Up the Wall

Why it works:

The posture encourages circulation to relax tired legs and gently stretches the hamstrings.

How to do it:

1. Lie faceup near a wall, couch, or the bed.
2. Scoot hips close to a wall and extend legs upward. Extend arms down by sides.
3. Hold.

Pro tip:

Focus primarily on your breathing in this stretch, practicing inhaling for four counts and exhaling for six counts, as O’Connell suggests. This will keep you in the moment and deepen the relaxation element.

7. Seated Forward Fold

Why it works:

Lengthen the hamstrings and release tension through the lower back with this simple move.

How to do it:

1. Sit on the ground with legs stretched out in front of you, chest tall and proud.
2. Hinge forward from hips, getting torso as close to toes as you can, arms by shins.
3. Hold.

Pro tip:

Don’t worry about touching your toes. Your hamstrings couldn’t care less whether you can actually reach your feet; they’re getting a great stretch either way.

8. Gentle Neck Stretch

Why it works:

Many of us hold stress in the upper back, shoulders, and neck, which also get tight from hunching over our computers or phones. This move releases tension in those problem areas.

How to do it:

1. Sit up or stand up straight.
2. Slowly bring left ear toward left shoulder. Option to gently place left hand on head (but don’t pull). Extend right arm out and slightly away from torso.
3. Hold.
4. Then switch sides and repeat.

Pro tip:

Do not force this by pulling too hard (or at all) with your hands—let gravity do its thing.

9. Butterfly Stretch

Why it works:

Gently open the hips and inner thighs for relief through the lower body.

How to do it:

1. Sit up tall with the soles of feet together. Allow knees to relax outward.
2. Keeping shoulders down and back flat, hinge forward at hips to deepen the stretch.
3. Hold.

Pro tip:

Don’t force your knees closer to the ground, but rather relax into the position.