8 Stretches to Do Before Bed

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 sleepA 2016 review of studies found a link between meditative movements (such as tai chi and yoga) and improved sleep quality. This improved sleep quality was further linked to a better quality of lifBut why does stretching have this effect on sleep? It’s likely a mix of things.

For one, getting in touch with your body by stretching helps to focus your attention on your breath and body, not the stressors of the day. This awareness of your body helps you develop mindfulness, which has been shownTrusted Source to help promote better sleeStretching also offers potential physical benefits, helping to relieve muscle tension and prevent sleep-disrupting cramps. Just make sure to stick to gentle stretches — doing a big workout before bed can have the opposite effecHere are eight stretches to add to your nightly routine.

1. Bear huThis 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 frozen shouldeTo do this stretStand tall and inhale as you open your arms out wiExhale as you cross your arms, placing your right arm over your left and your left over your right to give yourself a hBreathe deeply as you use your hands to draw your shoulders forwarHold this stretch for 30 secondTo release, inhale to open your arms back open widExhale and repeat with your left arm on toPhoto via Active Body, Creative Min2. Neck stretcThese stretches will help to relieve tension in your head, neck, and shoulders. Try to focus on maintaining good posture when doing these.

To do these stretchesSit in a comfortable chair. Take your right hand to the top of your head or to your left eGently bring your right ear towards your right shoulder, holding this position for five breathRepeat on the opposite siTurn to look over your right shoulder, keeping the rest of your body facing forward. Hold this position for five breathRepeat on the opposite sidPhoto via Active Body, Creative MiDrop your chin down to your chest, holding it there fobreathReturn to a neutral position and allow your head to gently fall back for five breathsPhoto via Active Body, Creative Mi3. Kneeling lat stretcThis stretch helps to loosen up the muscles in your back and shoulders, relieving pain and discomfort.

To do this stretcCome into a kneeling position in front of a chair, couch, or low tablCheck that your knees are directly under your hips. You can rest on a blanket or cushion for extra supporLengthen your spine as you hinge at the hips to fold forward, resting your forearms on the surface with your palms facing togetherHold this stretch for 30 secondRepeat one to three times.