A short stretching routine before bed acts like a “cool-down” for your day. It tells your nervous system that activity is over and rest is coming, helping you mentally and physically shift into sleep mode.

You don’t need to be flexible or follow complex yoga sequences. Start with simple moves: neck tilts, shoulder rolls, gentle twists while sitting or standing. Then move to your hips and legs – a seated forward fold, knee-to-chest stretch while lying down, or a light hamstring stretch.

Hold each stretch for around 20–30 seconds without bouncing. The aim isn’t to force extreme positions, but to release tension built up from driving, working or standing.

Pairing stretches with slow, deep breathing doubles the calm effect. Inhale through the nose, exhale slightly longer through the mouth. Many people notice their mind settles as the body unwinds.

A five to ten minute routine is enough. Done regularly, it can reduce restlessness in bed and make your sleep feel deeper and more refreshing.