The Benefits of Stretching Before Bed
Gemma HenryAfter a long day of work, commuting, and tackling life’s daily challenges, most of us just want to collapse into bed. But before you do, taking a few minutes to stretch could make a world of difference to your sleep quality and overall well-being.
If you’re looking for a simple way to relax, reduce aches, and improve your sleep, here’s why adding a pre-bedtime stretch to your routine is a game-changer.
1. Stretching helps you unwind and relax
Life can be stressful, and tension often builds up in the body without us realising it. Stretching helps release that built-up tension, especially in areas like the shoulders, neck, and lower back. Slow, controlled stretches signal to your body that it’s time to wind down, making it easier to shift from a busy day to a restful night.
2. It could improve sleep quality
If you struggle to fall asleep or find that you regularly wake up feeling restless, stretching before bed may help. Gentle movements increase blood flow and oxygen circulation, helping to calm your nervous system (1). This relaxation can lead to a deeper, more restorative sleep, so you that you can wake up feeling refreshed the next morning.
3. Reduces muscle stiffness and pain
Whether you spend your day hunched over a desk, on your feet, or working out at the gym, your muscles can become stiff and sore. Stretching before bed helps loosen tight muscles, reducing stiffness and discomfort overnight. This is particularly beneficial for people who suffer from back pain or conditions like sciatica (2).
4. Prevents night-time cramps
Ever been woken up by a painful leg cramp in the middle of the night? Stretching can help prevent those dreaded muscle spasms by keeping your muscles flexible and improving circulation (3). Focus on stretching your calves, hamstrings, and feet to reduce the likelihood of cramps disrupting your sleep.
5. Supports joint health
Stretching isn’t just for your muscles—it also helps keep your joints healthy by promoting flexibility and mobility. This is especially important as we age, as keeping joints supple can reduce stiffness and improve overall movement (4).
6. Encourages mindfulness and better mental health
Taking a few moments to stretch before bed can be a great way to practise mindfulness. Focusing on your breath and body helps clear your mind, reduce stress, and set a positive tone for sleep. Pair your stretches with deep breathing or meditation for an even greater calming effect.
7. Enhances overall flexibility
Consistently stretching before bed can even help to improve your flexibility (over time and if done consistently), which could have the added benefit of making everyday movements easier and reducing the risk of an injury. Increased flexibility also comes with other benefits including better posture, less tension, and improved overall body function (5).
Simple stretches to try before bed
If you’re new to stretching, start with these easy movements to help your body relax:
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Child’s Pose – Stretches your lower back, hips, and thighs.
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Seated Forward Fold – Loosens the hamstrings and lower back.
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Knee-to-Chest Stretch – Helps release tension in the lower back.
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Cat-Cow Stretch – Great for spinal mobility and easing stiffness.
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Neck Stretch – Relieves built-up tension in the shoulders and neck.
Stretching as part of your nightly routine: final thoughts
Stretching before bed is a simple yet effective way to improve your sleep, ease tension, and support your body’s health all-round. It doesn’t take much time, requires no special equipment, and can make a real difference in how you feel when you wake up. So why not give it a try tonight? Your body (and sleep) should thank you for it!
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Gemma Henry - Content Lead
Gemma finds sleep fascinating and describes the discovery aspect of her role as eye-opening. Her keen eye for detail and dedication to thorough research ensures that Bensons customers get the informative sleep-based advice they're looking for.