7 Bedtime Stretches That May Help You Sleep Better, According to a Chiropractor

Dr. Dustin Debroy, manager of chiropractic education and relations for The Joint Chiropractic, was recently featured in a Tom’s Guide article highlighting the benefits of stretching before bed. In the piece, Dr. Debroy explains how light, restorative movements can help calm the nervous system, reduce muscle tension, and promote deeper, more restful sleep. He shares seven simple stretches to add to your nightly routine, along with tips on when and how to do them for the best results. Read the full article titled "Better sleep starting tonight — 7 stretches to help you fall asleep faster."

If falling asleep feels like a nightly battle, your body may be asking for more movement, not less. Stretching before bed is one of the simplest ways to ease physical tension, support spinal alignment, and signal your nervous system to relax.

According to Dr. Dustin Debroy, manager of chiropractic education and relations at The Joint Chiropractic, the right stretches done at the right time can make a meaningful difference in how quickly and deeply you fall asleep.

“Stretching may create a moment of mindfulness, grounding you in the present and easing mental chatter,” says Dr. Debroy. “This simple act of movement may serve as a powerful antidote to stress and a natural aid to deeper, more restorative sleep.”

So, what stretches are best and when should you do them? Dr. Debroy shares his top recommendations.

When to stretch for better sleep

The ideal time to stretch is about one hour before bed. That window gives your body enough time to cool down and settle into “rest and digest” mode, also known as the parasympathetic nervous system. Dr. Debroy recommends keeping the movements light and restorative, not strenuous.

Pair your routine with other relaxing habits like deep breathing, journaling, or reading to help shift both your body and mind into sleep mode.

7 gentle stretches to add to your evening routine

1.  Bear Hug: Releases upper back and shoulder tension from long hours at a desk.
2.  Rag Doll Forward Fold: A passive forward bend that relaxes the spine and calms the nervous system.
3.  Child’s Pose: A grounding position that opens the hips and stretches the spine while encouraging mental stillness.
4.  Supine Figure Four: Stretches the hips and glutes. Use caution if you have knee sensitivity.
5.  Legs-Up-the-Wall Pose: Promotes blood flow and relaxation while relieving tired or restless legs.
6.  Standing Side Bend: Opens the torso and helps promote balance through controlled movement and breath.
7.  Neck Stretch: Targets the neck and upper shoulders, helping to reduce stiffness and improve spinal alignment.

Why stretching at bedtime matters

Incorporating these stretches into your nightly routine may help ease physical and mental tension, preparing your body for rest. Even just 10 to 15 minutes of gentle movement before bed can contribute to better sleep quality and overall well-being.

Looking for more ways to improve sleep, posture, and mobility? A licensed chiropractor at The Joint Chiropractic can help you create a care plan that supports your daily routines—including the way you rest.