---
title: Why Stretching Before Bed is So Important
description: Stretching before bed can have numerous benefits for your body and mind. Here is why stretching is so important and a few stretches you can do.
image: https://info.ancsleep.com/hubfs/Canva%20images/Why%20Stretching%20Before%20Bed%20Is%20Important.png
---

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# ANCSLEEP BLOG

# Why Stretching Before Bed is So Important

Posted by [Darian Dozier](https://info.ancsleep.com/blog/author/darian-dozier) on Dec 8, 2021 8:15:00 AM

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If you are looking for new ways to relax before bed or if you've had a long, strenuous day and you have soreness to work out, consider adding bedtime stretching to your new routine. Stretching has many benefits and should be done multiple times throughout the day. However, doing it right before bed can truly make all the difference for you in the morning. Read below to find out more. 

## Why stretching is important 

Stretching has a lot of benefits for your muscles and your mind. It prevents injury if you are someone who likes to work out. By stretching, your muscles are able to become more flexible and handle the stressors put on them from exercise. 

Additionally, stretching can help from non-athletic-related injuries. If you have poor posture, stretching can help with muscle soreness in your lower back, neck, and shoulders. 

## Benefits of stretching before bed

Part of your sleep hygiene routine should include stretching. Stretching is a way to relax so you can get a good night's sleep. Stretching can relieve sore muscles and also prevent cramps that could disrupt your sleep.

Stretching not only helps to relax you and your muscles, but also increases your mindfulness. Mindfulness is your awareness of yourself and your body, which has been shown to improve your sleep. 

Workouts like yoga and tai chi are meditative and improve sleep quality. This sleep quality has been shown to improve quality of life. It's important, though, that these workouts are not strenuous. If you work too hard, then you could increase your heart rate and stimulate your brain, rather than relax it. 

## Best Stretches to Do Before Bed 

### Bear Hug

Bearhug stretches the rhomboids and trapezius muscles of the upper back. This can alleviate shoulder blade discomfort of pain and poor posture, bursitis, or frozen shoulder. Wrap your arms around yourself and breathe deeply as you draw your shoulders forward. Hold this for thirty seconds and switch arms. 

### Ear to Shoulder

These stretches will help to relieve tension in your head, neck, and shoulders. These focus on maintaining good posture. Sit in a comfortable chair and bring your ear to your shoulder. Hold this for five breaths and repeat on the opposite side. 

### Chin to Chest 

Drop your chin to your chest and hold it there for five breaths. Return your head to neutral and let your head fall gently back for five breaths. 

### Kneeling Lat Stretch 

This stretch helps loosen back and shoulder muscles, which can relieve pain and discomfort. Kneel in front of a chair, couch, or table with your hips directly above your knees. Lengthen your spine and hinge your hips forward, resting your arms on the surface with your palms facing together. Hold this for thirty seconds and repeat one to three times. 

Try these stretches, and if you're still having trouble going to sleep, please click below to get a sleep medicine consultation now. 

 

 

[![Get a Sleep Medicine Consultation Now](https://no-cache.hubspot.com/cta/default/2589155/f43b5929-591b-41fd-9cca-cda3ecb168bd.png)](https://cta-redirect.hubspot.com/cta/redirect/2589155/f43b5929-591b-41fd-9cca-cda3ecb168bd)

[Sources]: 

https://www.healthline.com/health/stretching-before-bed

 

 

 

 Topics: [relaxation](https://info.ancsleep.com/blog/topic/relaxation), [sleep hygiene](https://info.ancsleep.com/blog/topic/sleep-hygiene)

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