Five-Minute Sleep-Boosting Stretches

Why is it that an uncomfortable bed in the evening feels like heaven by morning? The answer lies in stress. A busy mind and tense body can make you feel like you need a new mattress at 11 p.m., but by 8 a.m., you’re likely to feel the benefits of a good night’s rest, and ironically, more able to relax.

The good news is, you might be able to skip to the good part. Fitness instructor and author Eloise Skinner has shared an exclusive five-minute pre-bed stretch routine with Bisakimia. This routine helps the mind and body unwind, and I’ve personally tried it for the past three days, finding it incredibly useful for switching off my busy brain and reducing the urge to crack my back after settling into the pillows.

If prioritizing better sleep is your New Year’s resolution, these five simple moves are for you.

1. Standing Forward Fold with 2 x Variations

Start from a standing position, gently tuck your chin to your chest, and roll forward and down, ending up in a gentle forward fold. For the first variation, allow your knees to bend gently and perhaps rock side to side if that feels comfortable.

For the second variation, interlace your hands behind your back and gently bring them up and over your head for a deeper shoulder stretch. To return from this, bring your hands back to your hips, then allow them to separate and slide down your legs.

2. Hip-Opening Floor Stretch

Make your way down onto the floor (either a yoga mat or a comfortable floor space), bring the soles of your feet together, and allow your knees to fall outwards. Here, you can take a forward fold with your upper body—only as far as it feels comfortable for you. You could also support your knees with pillows or bolsters. Take a few deep breaths before rolling back up.

3. Forward Fold Floor Stretch

Lengthen your legs away from you, and take a gentle forward fold over both legs, remembering to bend your knees if it feels more comfortable.

4. Reclining Hamstring Stretch

Roll down slowly to your back, bend one knee in towards you, and take a gradual bend and stretch of your hamstring. You can also bend your supporting knee if this feels more stable. Take a few rounds on one leg before swapping sides.

5. Reclining Twist

Bend one knee in towards you, guide it across your body using your opposite hand, for a reclining twist. Try to keep both shoulders fairly anchored to the mat or ground, and you can also look away from your knee to take the stretch into your neck. Spend a few breaths before returning to center and swapping sides.

Other Tips for Better Sleep in 2026

Dr. Nerina Ramlakhan, a sleep expert, physiologist, and author, previously shared the following tips for improving the quality and quantity of your sleep:

Limit stimulants and screen time before bed: Minimize consumption of caffeine and avoid heavy meals, nicotine, and alcohol close to bedtime, as they can disrupt sleep patterns. Additionally, reduce exposure to electronic devices such as smartphones, tablets, and computers, as the blue light emitted can interfere with the production of melatonin, a hormone that regulates sleep.
Establish a consistent sleep schedule: Aim to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock and improves the quality of your sleep.
Create a relaxing bedtime routine: Develop calming bedtime rituals, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. These activities signal to your body that it’s time to wind down and prepare for rest, even helping to reduce levels of cortisol—the stress hormone.
Try a herbal remedy: For centuries, valerian root has been commonly used for its sleep-inducing properties. It works by promoting relaxation and reducing feelings of stress and anxiety, both of which are common triggers for sleepless nights. Herbal remedies offer a safe over-the-counter solution to support a restful night’s sleep with less chance of waking in the night and feeling groggy in the morning.
Optimize your sleep environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows, and consider using blackout curtains, white noise machines, or earplugs to block out disturbances.

Bisakimia

Five-Minute Sleep-Boosting Stretches