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Stretching For Sleeplessness: 7 Exercises for a Better Night’s Sleep

childs pose side stretch yoga pose

There’s nothing worse than lying down to get a good night’s rest only to find yourself tossing and turning, unable to sleep. There are a few traditional remedies to the counting sheep problem. You might try a glass of warm milk, some relaxing yoga, or even a change of setting. 

For example, products like The Perfect Sleep Chair act as an alternative to a traditional bed.

Changing up your sleeping arrangements is just one of the many hacks you can use to improve sleep. Other ideas range from trying supplements to reducing blue light exposure. Stretching before bed is another healthy habit worth exploring.

Just fifteen minutes of stretching before bed can be enough to make your muscles loose and limber. As a result, you’ll be physically relaxed, improving the odds that you’ll drift off quickly. If breaking a sweat feels like an excellent way to break your sleepless streak, here are seven exercises that’ll help you drift off faster. 


Start lying flat on the floor on your stomach, with your hands at your shoulders as if you’re about to do a pushup. Then, push up, keeping your back straight and core tight, looking at your fingers. Hold for thirty seconds, focusing on your breathing. 

Qi ball hold

Stand with your hands in front of you, at your stomach, positioning them as if you were holding an invisible beach ball from the top. Slowly alternate your hands so that your left hand is on top, then your right hand, and so on. As you switch hands, breathe in and out, matching the shift in your balance.

The howdy horse

You start this exercise standing with your feet set slightly wider than your shoulders. Loosen your knees and drop your tailbone down until your buttocks are parallel with the floor. Inhale deeply and reach your hands over your head, and then exhale, lowering them to your stomach.

Bird dog

Start by forming a tabletop position with your back straight, your wrists under your shoulders, and your knees beneath your hips. Activate your core by rolling your shoulders down and back. Then, straighten your right arm and left leg simultaneously.

Figure-4 stretch

Start by lying on your back with your feet flat on the floor and your knees bent. Then, take your right ankle and cross it gently over your left knee. Pull until you start to feel your right hip stretch. Hold this pose for about thirty seconds before releasing. Repeat on the other side.

Glute bridge

Start by lying on your back with your feet flat on the floor and your knees bent. Keep your arms at your sides and lift your hips slowly, inhaling as you go. Push through your heels and squeeze your glutes before releasing and coming back down. Follow up with cow-facing legs to stretch your glutes further.

Child’s pose

Child’s pose is excellent if you sit at a desk all day. Start by kneeling on the floor with your feet under your butt. Then inhale and fold forward, widening your knees slightly and allowing your torso to fall between your thighs. Reach your arms overhead and place the palms on the floor.

The final word

Stretching before bed can help relax your body and soothe your mind, making it easier to fall asleep faster. Though it isn’t a silver bullet, feeling the burn can help you avoid burning the midnight oil. 

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