5 Stretches You Can Do in Bed Before You Sleep

We’ve all been there. After tossing and turning all night long, we wake up to neck creaks, back aches, and hip pain. The end result is that we’re sore, stressed, and less productive throughout our day. While you might not be able to prevent the pets from jumping on the bed or the kids from asking for that extra drink of water, there are ways you can improve the quality of sleep you’re getting each night. Believe it or not the first step to getting more sleep isn’t lying down but getting active.

When you stretch before bed, you give your body (and your brain) the time needed to wind down after a stressful day. Additionally, stretching helps you transition from wakefulness to rest by loosening tight muscles and improving blood flow. Not only will you get up in the morning free from pain and tightness, but you’ll also feel well rested and more ready to face the day. At Pure Parima, we believe that few things are more important than getting a good night’s rest. If you want to drift off to dreamland faster, check out these five stretches you can do from the comfort of your own bed.

1. Neck Stretch

It’s all too easy to aggravate your neck muscles. All it takes is turning your head too fast or grasping for something out of reach, and your neck is in for a world of hurt. Fortunately, there’s a simple stretch you can do from the bed to help alleviate tension and ready yourself for sleep. To start, sit on the bed with a straight back. With your head facing forward, slowly lower your right ear to your right shoulder while reaching your left arm toward the floor. Then use your right hand to draw your ear down a little further. Hold this pose for 20 seconds and then repeat the process from the beginning. After, switch to the left side.

2. T Twist

Do your hips tend to tighten up as the work week goes on? If so, a t twist stretch is the perfect solution, as it alleviates pain in the hip and pecs. To perform this stretch, lie down on the bed on your right side with knees bent and stacked and arms on top of each other. Slowly slide your top arm across your body while turning your torso and head to the left. Return to your starting position and repeat the process three times before switching sides.

3. Child's Pose

This popular yoga position can also help you fall asleep faster at night. Along with alleviating lower back pain, child’s pose is a good one for promoting spinal alignment. To execute this stretch, start out on your hands and knees on the bed. Then lower your bottom toward your feet and relax. Hold the position for 30 seconds, then return to neutral and repeat the previous steps two more times.

4. Cat-Cow

Another yoga favorite, cat-cow stretches the spine and lower back, helping you recover from a long day of hunching over a computer screen. To start, position yourself on the bed on your hands and knees, ensuring your hands line up with your shoulders. Execute the cat part of cat-cow by arching your back and tightening your abs while tucking your tailbone under your body. Hold the position for 10 seconds before lowering your back to the floor, lifting your tailbone, and stretching your neck up in cow pose. Maintain cow for 10 seconds, then return to neutral. Repeat the cat-cow cycle five more times.

5. Hamstring Stretch

Joggers and tennis aficionados often find themselves dealing with sore hamstrings. If leg pain is stopping you from getting to sleep, consider performing this lying-down hamstring stretch before bed. To start, lie on your back with your legs before you. Slowly, lift one leg so the foot is parallel with the ceiling while supporting the back of the calf in both palms. Hold this posture for 30 seconds before lowering the leg and repeating the stretch twice. Follow the same steps on the other side.

Start the Night Off Right With Luxury Bedding

Stretching before bed is a great way to limber up the body and ready the mind for sleep. Still, it’s hard to get a good night’s rest when you don’t have the right bedding. If your sheets are rough, heavy, or prone to pilling, you might find yourself tossing and turning in a pool of sweat. For a durable option that’s also silky soft, we recommend swapping out your current bedding for one of our Triple Luxe Sateen Sheet Sets. This set boasts a silky, soft sateen weave that will keep you warm in winter and cool in summer. As a bonus, this breathable collection is manufactured with OEKO-TEX® Certified Non-Harmful Chemicals, so you don’t have to lose sleep over what’s in your family’s bedding.

Maybe you prefer a crisper-feeling sheet. If your idea of luxury is collapsing on a massive hotel bed, you’re sure to adore our Hotel Collection Ultra Percale Sheets. At once cooling and supple, this exceptional set is made with matte percale and comes in both white and on-trend carbon.

Give the Gift of Egyptian Cotton Sheets

Unlike most sheet suppliers, Pure Parima manufactures all our bedding products using certified Egyptian cotton that was grown and hand picked in the Nile River Valley. Featuring extra-long staple cotton fibers, our Egyptian cotton sheet sets are both softer and more durable than the competition. There’s a reason our products make the perfect gift for everyone on your list. Shop online today and discover the joy of better sleep.