**Do These Stretches for Better Sleep Quality**
*By Simran Jeet | Sep 30, 2025, 11:27 AM*
If you are struggling to get a good night’s sleep, stretching exercises can be a simple yet effective way to relax your body and mind. These stretches help relieve tension, improve circulation, and promote relaxation, making it easier to fall asleep. Here are five beginner-friendly stretching exercises that can help you achieve a restful night.
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### 1. Neck Relief: Neck Stretch for Relaxation
A neck stretch can release tension built up during the day. Sit or stand with your back straight. Slowly tilt your head towards one shoulder until you feel a gentle stretch on the opposite side of your neck. Hold for 15 seconds and then switch sides. This exercise helps loosen tight neck muscles, promoting relaxation.
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### 2. Child’s Pose for Calmness
Child’s pose is a restorative yoga position that encourages calmness and relaxation. Kneel on the floor with your toes touching and knees apart. Sit back on your heels and extend your arms forward on the ground. Hold this position for 30 seconds while taking deep, steady breaths. This stretch helps calm the mind by reducing stress.
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### 3. Spine Stretch: Cat-Cow Stretch for Spinal Flexibility
The cat-cow stretch improves spine flexibility and relieves back tension. Begin on all fours with your hands under your shoulders and knees under your hips. Inhale as you arch your back into cow pose, then exhale as you round your spine into cat pose. Repeat this slow movement five times. This sequence enhances spinal mobility, essential for relaxing before bed.
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### 4. Hamstring Stretch: Forward Bend for Hamstring Release
Tight hamstrings can interfere with comfortable sleep. Stand with your feet hip-width apart and bend forward from the hips. Keep your knees slightly bent if needed, letting your arms hang toward the floor or hold your elbows behind your head for a deeper stretch. Hold for 20 seconds, then slowly rise back up. This stretch loosens hamstrings, improving overall comfort.
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### 5. Inner Peace: Seated Forward Fold for Nervous System Calm
The seated forward fold promotes inner peace by calming the nervous system. Sit with your legs extended straight in front of you. Inhale deeply, then exhale as you reach forward toward your toes, keeping your spine long throughout the movement. Hold for 30 seconds, focusing on controlled breathing and allowing your body to relax naturally into the stretch.
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Incorporating these stretches into your bedtime routine can help you unwind, release tension, and prepare your body for a peaceful night’s sleep. Give them a try tonight and feel the difference!
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