Quick nighttime stretches to put you to sleep immediately

Wakefit sleep

Wakefit shares a sleep habit with its readers and sleepers every month to help them get better sleep, and therefore wakefit and fresh! 


Over the months, we have shared several sleep habits with you. We have told you about the benefits of drinking chamomile tea before bed, maintaining a gratitude journal at the end of the day, munching on almonds, and taking a warm bath, among other supremely beneficial sleep habits. 

Today, what we are sharing with you is a time-tested habit that can improve your wellbeing in more ways than one. 

In this post, we will tell you all about four light and quick stretches that you can do before bed. Are you ready? Let’s get started! 

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4 quick nighttime stretches

1. Give yourself a hug 

To do this simple bedtime stretch, follow the instructions given below: 

  • Breathe in and extend your arms in front of you like you are about to give someone a hug. 
  • Breathe out and touch your left shoulder with your right hand.
  • Lightly place the right palm on your left shoulder and breathe normally. 
  • Breathe out and touch your right shoulder with your left hand and then slowly place the left palm on it. 
  • Hug yourself tightly and then repeat the exercise five times.

2. Neck rotations

This is a very light and easy nighttime stretch that you can include in your sleep habit. 

To do this: 

  • Stand straight with your shoulders relaxed. 
  • Breathe out and lower your head so that your chin touches your chest. 
  • Now breathe in and rotate your head from left to right. 
  • Once your chin touches your chest, breathe out. 
  • Breathe in and repeat the rotation. 
  • Do at least five rotations. 

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This stretch before bedtime is an asana of yoga for sleep. You can browse through other yoga asanas for sleep here

3. Legs up 

Legs up is a stretch that you can comfortably do in your bed while preparing for sleep. 

The following steps will guide you on how to do this stretch: 

  • Lie down on your back and breathe normally.  
  • Slowly fold your legs at the knees so that your ankles touch your glutes. 
  • Take a deep breath in and lift both your legs up so that your toes point toward the ceiling. 
  • Resume normal breathing and hold that position for 10 counts. 
  • Now breathe out and slowly bring your legs down. 
  • Rest your legs on the bed and take a few normal breaths. 
  • Repeat the stretch five times.

4. Child’s pose 

The child’s pose is a famous yoga for sleep and digestion. It helps you stretch and relaxes you at the same time. 

To perform it:

  • Fold your legs and sit on your heels. 
  • Make sure your knees are shoulder-width apart
  • Breathe out and extend your arms in front of you. 
  • Lower your upper body so that your chest falls on your thighs. 
  • Your head should rest on the mattress just in front of your knees.
  • Breathe normally for 10 counts. 
  • Breathe in and resume the initial pose. 
  • Perform the stretch at least three times. 

Including these simple but effective stretches into your nighttime ritual is a sleep habit that you must start immediately. 

Do let us know if you found the post helpful. Share it with your friends, and include them in your good sleep journey with Wakefit. 

Apart from good sleep habits, quality sleep products play a crucial role in how well you rest. To browse through some of Wakefit’s best sleep solution products or to buy cushions online or mattress with 100 nights free trial, visit us here.