10 Minutes of Stretching for Better Sleep

September 04, 2018

10 Minutes of Stretching for Better Sleep

Want to be your highest self?

Sleep may be the key.

Let’s be honest, you can set your intention, show up for yoga practice, meditate for hours, and do every peace ritual possible, but if you aren’t getting the sleep you need to function properly, you won’t be able to live as fully as you desire.

Fresh and cozy bedroom

Why Sleep Is Important

Studies have shown that regularly getting a good night’s rest can lower your chances of experiencing depression, prevent many health concerns such as stroke and heart disease, strengthen your overall immunity, and improve your cognitive functioning.

Your own personal experience in life may have shown you that deep rest can also allow you to feel like you’re Snow White, dancing through life with adorable woodland creatures singing all around you.

In other words, sleep helps and transforms everything. It is important.

Woman sleeping on a couch under a window

Sleep Is The Best Self Care

Many people don’t realize how essential sleep is.

It is taken for granted, and even often thought of as selfish to prioritize a full night’s rest even though the rest of your life may suffer if you’re exhausted.

Sleep allows you to perform better at your job, find more patience with your children, and be the fullest version of yourself in every area of your life.

If you acknowledge this, it will be easier to give yourself permission to treat sleep as the most necessary self care ritual you can cultivate.

Woman on bed with tea cup that says "morning pumpkin"

Yoga Takes You From Busy To Peaceful

Gentle stretching can benefit your sleep life tremendously.

You don’t even have to spend hours a day practicing intense yoga.

Incorporating a few minutes of breath and movement into your day on a regular basis will allow you to find more calm in your mind + release the physical tension that gets stuck in your body.

Since an overactive mind and built up energy in the body are often what prevent deep sleep from happening regularly, finding a manageable yoga routine before you climb into bed every night will transition you from the busy day to day life into that sweet sanctuary that sleep should be.

How yoga improves sleep graphic

How Yoga Helps Sleep

  • calms the mind
  • creates awareness
  • cultivates mindfulness which brings you into the present moment
  • allows the body to decompress and release tension

10 Minutes Of Stretching For Better Sleep

Set the scene:

Creating a calm environment for your bedtime yoga can help you unwind.

We understand you may not always have time to get every aspect of your space perfect.

If you are short on time, pick just one way you can create a more welcoming and relaxing haven for your bedtime practice.

Some of our favorite ways are to light a candle, put away the phone, spray some essential oils, turn on a playlist (we love this playlist), and wear the comfiest pajamas.

7 Yoga Poses and Stretches for Better Sleep graphic

This bedtime flow has gentle twists, heart openers, inversions, and plenty of room to breathe deeply.

It was created to help you find ease both in your body and mind.

Think of it as your bridge, guiding you from your busy life into a peaceful sanctuary of sleep.

What You’ll Need:

Comfortable clothes, pillow, blanket, access to a wall

Allow yourself to stay in each pose for 1-2 minutes. You are welcome to stay for longer if it feels good.

Focus on finding slow, full breaths during your entire practice.

Forward Fold Hang

Woman in forward fold position

Stand with your feet hip distance apart and begin to fold forward at the hips until your torso is hanging heavy and the crown of your head is coming down towards the ground.

You can let your arms dangle or grab opposite elbows.

Make sure to keep a slight bend in your knees.


Woman in cat pose

Woman in cow pose

Come into a table top position with your shoulders stacked over your wrists and your hips over your knees.

Moving with your inhale, drop the belly towards the ground as your heart and tailbone lift towards the sky.

When your exhale comes, begin to reverse by rounding your spine up towards the sky and tucking your chin.

Continue to flow through these movements with your breath at least 5-10 times.

Child's Pose

Woman in child's pose

From a table top position, press your hips back over your heels.

Walk your arms forward and bring your forehead down to the ground.

If you desire a deeper hip stretch, you can take your knees wider.

If you would like some extra support, lay your torso on a pillow or two.

Reclining Bound Angle

Woman in reclining bound angle pose

If you want to use a pillow, place it behind you and then lay back on it.

Bring the soles of your feet together and let your knees come out wide.

If this is too intense on your hips, you can place extra blankets or pillows under your knees for support.

Your hands can rest on your body or alongside you depending on what is most comfortable for you.

Legs Up The Wall

Woman with her legs up the wall

Bring your bum close to a wall and then swing your legs up the wall.

Once your legs are up the wall, you can scoot your bum closer to the wall if you need.

Let a slight bend remain in your knees and your feet relax.

To add extra support, place a pillow under your hips and a blanket under your head.

Breath Meditation

Woman meditating

Finishing up with a few minutes to just focus on your breath will allow you to slow things down even more before you make your way to bed.

Taking time to focus on your breath calms both the body and the mind.

If you need some guidance, check out our post on the  1 Minute Meditation You Can Do Anywhere.

Let us know how your bedtime practice goes and we hope you have sweet dreams!  

10 minutes of stretching for better sleep graphic


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