{"id":42389,"date":"2022-04-04T21:13:34","date_gmt":"2022-04-04T21:13:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42389"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"benefits-of-stretching-before-bed","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/","title":{"rendered":"Benefits Of Stretching Before Bed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#What_Are_The_6_Benefits_Of_Stretching\" >What Are The 6 Benefits Of Stretching?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Reduces_Stress\" >Reduces Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Improves_Flexibility\" >Improves Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Prevents_Muscle_Soreness\" >Prevents Muscle Soreness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Reduces_The_Risk_Of_Injury\" >Reduces The Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Improves_Sleep_Quality\" >Improves Sleep Quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Boosts_Circulation\" >Boosts Circulation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Which_Are_The_Best_Exercises_To_Include_In_Your_Stretching_Routine\" >Which Are The Best Exercises To Include In Your Stretching Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#The_Bear_Hug\" >The Bear Hug<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#The_Seated_Straddle\" >The Seated Straddle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#The_Neck_Stretch\" >The Neck Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#The_Cobra_Pose\" >The Cobra Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#The_Cat-Cow\" >The Cat-Cow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#The_Childs_Pose\" >The Child&#8217;s Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#The_Standing_Calf_Stretch\" >The Standing Calf Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#The_Kneeling_Quad_Stretch\" >The Kneeling Quad Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Low_Lunge_With_Side_Bend\" >Low Lunge With Side Bend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#The_Seated_Forward_Bend\" >The Seated Forward Bend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#The_Piriformis_Stretch\" >The Piriformis Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Safety_Tips_For_Stretching_Before_Bed\" >Safety Tips For Stretching Before Bed<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Warm_Up_First\" >Warm Up First<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Do_Not_Overstretch\" >Do Not Overstretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Focus_On_Breathing\" >Focus On Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Do_Not_Bounce\" >Do Not Bounce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Listen_To_Your_Body\" >Listen To Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Research has proven that the quality and quantity of sleep you get each night has a significant impact on your overall health and well-being (<\/span><a href=\"https:\/\/www.sclhealth.org\/blog\/2018\/09\/the-benefits-of-getting-a-full-night-sleep\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">A restful night of sleep is crucial to feeling refreshed and energized the next day. This translates into better cognitive function, improved mood, increased productivity and focus, and overall better physical health (<\/span><a href=\"https:\/\/www.sclhealth.org\/blog\/2018\/09\/the-benefits-of-getting-a-full-night-sleep\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Knowing this, how can you make sure you&#8217;re getting the most out of your slumber? One way is to stretch before going to bed. You spend your day on various activities, so a round of stretching could help you wind down from all that physical activity, preparing your body for a sound night&#8217;s sleep. Read about benefits of stretching before bed below!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Stretching_Before_Bed\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_6_Benefits_Of_Stretching\"><\/span><strong>What Are The 6 Benefits Of Stretching?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are the top reasons why <a href=\"https:\/\/betterme.world\/articles\/active-stretching\/\">stretching<\/a> before bed is a good idea, and how to get started.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_Stress\"><\/span><strong>Reduces Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In today&#8217;s fast-paced world, it&#8217;s not uncommon to feel overwhelmed and stressed out. Work,\u00a0 family, and social obligations can take a toll on your mental and physical health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the best ways to reduce stress is to <a href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\">exercise<\/a> regularly and stretch. Like any other physical activity, stretching triggers the release of endorphins, the hormones that boost your mood and act as natural painkillers (<\/span><a href=\"https:\/\/www.research.colostate.edu\/healthyagingcenter\/2021\/06\/23\/the-simple-act-of-stretching\/#:~:text=Stretching%20reduces%20the%20muscle%20tension,decrease%20in%20depression%20and%20anxiety.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing this can help you relax and release the tension that has built up throughout the day. It can also help to calm your mind and prepare you for a good night&#8217;s sleep.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Flexibility\"><\/span><strong>Improves Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t stretch regularly, your muscles may become tight and restricted. This can lead to decreased range of motion and make it more difficult to perform everyday activities or exercise (<\/span><a href=\"https:\/\/www.research.colostate.edu\/healthyagingcenter\/2021\/06\/23\/the-simple-act-of-stretching\/#:~:text=Stretching%20reduces%20the%20muscle%20tension,decrease%20in%20depression%20and%20anxiety.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/static-stretching\/\">Improving your range of motion<\/a> through stretching should improve your flexibility and make your movements more fluid. As you age, this can help you stay active and mobile (<\/span><a href=\"https:\/\/www.research.colostate.edu\/healthyagingcenter\/2021\/06\/23\/the-simple-act-of-stretching\/#:~:text=Stretching%20reduces%20the%20muscle%20tension,decrease%20in%20depression%20and%20anxiety.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prevents_Muscle_Soreness\"><\/span><strong>Prevents Muscle Soreness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you work out, you&#8217;re causing damage to your muscles. This is actually a good thing, as it&#8217;s what leads to muscle growth and improvement. However, this damage may lead to soreness and stiffness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching helps <a href=\"https:\/\/betterme.world\/articles\/dynamic-stretching\/\">prevent muscle soreness<\/a> by lengthening the muscles and promoting blood flow. This will help to flush out the toxins that are produced as a result of exercise and speed up the healing process (<\/span><a href=\"https:\/\/www.research.colostate.edu\/healthyagingcenter\/2021\/06\/23\/the-simple-act-of-stretching\/#:~:text=Stretching%20reduces%20the%20muscle%20tension,decrease%20in%20depression%20and%20anxiety.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\">Post Workout Stretches: 13 Best Moves To Heal Your Muscles And Improve Flexibility<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Stretching_Before_Bed\"><img decoding=\"async\" class=\"aligncenter wp-image-38872 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-1024x576.png\" alt=\"benefits of stretching before bed\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5428.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_The_Risk_Of_Injury\"><\/span><strong>Reduces The Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\">Tight muscles<\/a> are more susceptible to injuries. By stretching, you can increase your range of motion and improve your joint flexibility, both of which can help reduce your risk of injury (<\/span><a href=\"https:\/\/www.research.colostate.edu\/healthyagingcenter\/2021\/06\/23\/the-simple-act-of-stretching\/#:~:text=Stretching%20reduces%20the%20muscle%20tension,decrease%20in%20depression%20and%20anxiety.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Sleep_Quality\"><\/span><strong>Improves Sleep Quality<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the <a href=\"https:\/\/betterme.world\/articles\/beginner-stretches\/\">health benefits of stretching<\/a> before bed is that it can help you fall asleep faster and sleep more soundly. This is likely due to how it helps to reduce stress and muscle tension (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6781703\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, stretching before bed may help you wake up feeling more refreshed and less stiff.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boosts_Circulation\"><\/span><strong>Boosts Circulation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-hips\/\">Stretching<\/a> helps to improve blood circulation which can help deliver nutrients and oxygen to your muscles and tissues. This can help the body to recover faster from exercise and reduce the risk of injury (<\/span><a href=\"https:\/\/www.research.colostate.edu\/healthyagingcenter\/2021\/06\/23\/the-simple-act-of-stretching\/#:~:text=Stretching%20reduces%20the%20muscle%20tension,decrease%20in%20depression%20and%20anxiety.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Stretching_Before_Bed\"><img decoding=\"async\" class=\"aligncenter wp-image-38870 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1024x576.png\" alt=\"benefits of stretching before bed\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Are_The_Best_Exercises_To_Include_In_Your_Stretching_Routine\"><\/span><strong>Which Are The Best Exercises To Include In Your Stretching Routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following stretches may offer benefits when performed before bed. You should only stretch as much as is comfortable and stop if <a href=\"https:\/\/betterme.world\/articles\/leg-stretches\/\">any stretches<\/a> cause pain or discomfort.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Bear_Hug\"><\/span><strong>The Bear Hug<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch targets the upper back muscles. Upper back muscles are responsible for maintaining good posture, so keeping them flexible is important.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the bear hug stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrap your arms around yourself and hug your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Seated_Straddle\"><\/span><strong>The Seated Straddle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a good all-around stretch that can help to loosen up the muscles in the back, hips, and thighs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated straddle stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with your legs apart and your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach out and touch your toes or extend your legs as far as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Stretching_Before_Bed\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Stretching_Before_Bed\"><img decoding=\"async\" class=\"aligncenter wp-image-38868 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1024x576.png\" alt=\"benefits of stretching before bed\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Neck_Stretch\"><\/span><strong>The Neck Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This <a href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching\/\">stretch works<\/a> the neck and upper trapezius muscles. Both muscle groups are responsible for keeping the neck aligned and can become tight and stiff from prolonged sitting or stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the neck stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand tall with your shoulders down and relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your chin into your chest and slowly tilt your head to the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for 30 seconds to 1 minute before repeating to the right side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Cobra_Pose\"><\/span><strong>The Cobra Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch helps to loosen up the <a href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\">muscles<\/a> in the chest, shoulders, and upper back. It&#8217;s a great way to combat the stiffness that can come from sitting at a desk all day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the cobra pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach with your legs extended and your palms flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise your head, chest, and arms off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Cat-Cow\"><\/span><strong>The Cat-Cow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch targets the lower back, hips, and core muscles. It&#8217;s a great way to loosen up the muscles after a long day of sitting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the cat-cow stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees with your palms flat on the ground and your knees hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, arch your back, tighten your abdominal muscles and tuck in your tailbone to form the cat pose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, let your lower back sag toward the floor, rotate your tailbone upwards and stretch the front of your neck to form the cow pose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this sequence 10-20 times.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/stretching-techniques\/\">The Best Stretching Techniques For Better Flexibility<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Stretching_Before_Bed\"><img decoding=\"async\" class=\"aligncenter wp-image-38788 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5702-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5702.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5702-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5702.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5702.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Childs_Pose\"><\/span><strong>The Child&#8217;s Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your lower back, glutes, and upper body can all benefit from this stretch. It&#8217;s great for spinal alignment after a long day of sitting at a desk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the child&#8217;s pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees with your palms flat on the ground and your knees hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit back on your heels and extend your arms forward to form a relaxed position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Standing_Calf_Stretch\"><\/span><strong>The Standing Calf Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people neglect calf <a href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/\">stretching<\/a>, but it&#8217;s an important part of <a href=\"https:\/\/betterme.world\/articles\/how-often-should-you-stretch\/\">any stretching routine<\/a>. The calf muscles are used in many activities, such as running and jumping, and can become tight and stiff from overuse.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the standing calf stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on a wall for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step one foot back behind you and bend your knee to lower your heel toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your front leg straight and your back heel flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for 30 seconds to 1 minute before repeating on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Kneeling_Quad_Stretch\"><\/span><strong>The Kneeling Quad Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch targets the quadriceps, which are the large muscles on the front of the thighs. The quads can become tight from activities such as running and cycling.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the kneeling quad stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on one leg with your other foot flat on the ground in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your hand to grab hold of your ankle and pull your heel toward your butt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your knees together and your back straight as you hold this stretch for 30 seconds to 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Stretching_Before_Bed\"><img decoding=\"async\" class=\"aligncenter wp-image-38783 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3995-1024x576.png\" alt=\"benefits of stretching before bed\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3995.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3995-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3995.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3995-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3995.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Low_Lunge_With_Side_Bend\"><\/span><strong>Low Lunge With Side Bend<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch targets the muscles in the hips, groin, and thighs. It&#8217;s a great way to loosen up the muscles after a long day of sitting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the low lunge with side bend:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a low lunge position with your right leg forward and your left leg back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on the ground and your left hand on your right knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you lift your left arm overhead and bend to the right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for 30 seconds to 1 minute before repeating on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Seated_Forward_Bend\"><\/span><strong>The Seated Forward Bend<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch targets the muscles in the back of the legs, such as the hamstrings and calves. It&#8217;s a great way to loosen up the muscles after a long day of sitting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated forward bend:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the ground with your legs extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward from your hips, keeping your back straight as you reach for your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Piriformis_Stretch\"><\/span><strong>The Piriformis Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch targets the piriformis, a small muscle in the hip that can become tight from activities such as running and cycling.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the piriformis stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and cross your right ankle over your left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your hand to pull your left knee toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for 30 seconds to 1 minute before repeating on the other side.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Stretching_Before_Bed\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Stretching_Before_Bed\"><img decoding=\"async\" class=\"aligncenter wp-image-38776 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5779-1024x576.png\" alt=\"benefits of stretching before bed\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5779.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5779-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5779.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5779.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Tips_For_Stretching_Before_Bed\"><\/span><strong>Safety Tips For Stretching Before Bed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is safe for most people to stretch before bed. However, these tips can help you maximize the benefit of stretching and reduce the risk of injury:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up_First\"><\/span><strong>Warm Up First<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscles stretch best when they are warm. Unlike the energizing warm up routine you&#8217;d use before exercise, the one you use before bed must be calming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid cardio activities that raise your heart rate and will make it harder for you to fall asleep. Instead, warm your muscles using a bedtime ritual that involves heat. A warm bath, hot shower, or warm compress on the body will do the trick.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Not_Overstretch\"><\/span><strong>Do Not Overstretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is important not to overstretch, as this can lead to injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4540085\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). When you are first starting a stretching routine, begin with gentle stretches and work your way up to more challenging ones. If you experience any pain or discomfort while stretching, stop and consult a doctor before continuing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Focus_On_Breathing\"><\/span><strong>Focus On Breathing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching is not only about physical movement. It&#8217;s also about the breath. Inhale and exhale deeply as you stretch to help your muscles relax.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Controlled breathing in a slow, rhythmic way enhances the benefits of stretching by helping you focus and relax the mind and body.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Do_Not_Bounce\"><\/span><strong>Do Not Bounce<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When stretching, be sure to avoid any sudden or jerky movements. Instead, move slowly and smoothly into each stretch. Bouncing can cause muscle strains.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><strong>Listen To Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching should never cause pain. If you experience pain while stretching, stop and consult a doctor before continuing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be sure to listen to your body and only stretch as far as you feel comfortable.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretching is a great way to relieve muscle tension and improve flexibility. Before bed is the perfect time to do it, as it can help you relax and prepare for a good night&#8217;s sleep. Just be sure to warm up first, focus on your breathing, and stretch slowly and smoothly to avoid any injuries.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Stretching_Before_Bed\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Stretching_Before_Bed\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Research has proven that the quality and quantity of sleep you get each night has a significant impact on your overall health and well-being (2). A restful night of sleep is crucial to feeling refreshed and energized the next day. This translates into better cognitive function, improved mood, increased productivity and focus, and overall better [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":42390,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[129,130],"tags":[],"coauthors":[122],"class_list":["post-42389","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-men","category-workouts-for-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Benefits Of Stretching Before Bed - BetterMe<\/title>\n<meta name=\"description\" content=\"What are the \u2605 BENEFITS OF STRETCHING BEFORE BED? \u27a4 This article discusses the top 11 stretches to help you relax for a good night&#039;s sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Benefits Of Stretching Before Bed\" \/>\n<meta property=\"og:description\" content=\"What are the \u2605 BENEFITS OF STRETCHING BEFORE BED? \u27a4 This article discusses the top 11 stretches to help you relax for a good night&#039;s sleep.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1934870519.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455\"},\"headline\":\"Benefits Of Stretching Before Bed\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/\"},\"wordCount\":1904,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1934870519.jpg\",\"articleSection\":[\"For Men\",\"For Women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Research has proven that the quality and quantity of sleep you get each night has a significant impact on your overall health and well-being (<\/span><a href=\\\"https:\/\/www.sclhealth.org\/blog\/2018\/09\/the-benefits-of-getting-a-full-night-sleep\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">A restful night of sleep is crucial to feeling refreshed and energized the next day. This translates into better cognitive function, improved mood, increased productivity and focus, and overall better physical health (<\/span><a href=\\\"https:\/\/www.sclhealth.org\/blog\/2018\/09\/the-benefits-of-getting-a-full-night-sleep\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">Knowing this, how can you make sure you're getting the most out of your slumber? One way is to stretch before going to bed. You spend your day on various activities, so a round of stretching could help you wind down from all that physical activity, preparing your body for a sound night's sleep. Read about benefits of stretching before bed below!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are The 6 Benefits Of Stretching?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Here are the top reasons why <a href=\\\"https:\/\/betterme.world\/articles\/active-stretching\/\\\">stretching<\/a> before bed is a good idea, and how to get started.\u00a0<\/span>\\r\\n<h3><strong>Reduces Stress<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">In today's fast-paced world, it's not uncommon to feel overwhelmed and stressed out. Work,\u00a0 family, and social obligations can take a toll on your mental and physical health.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One of the best ways to reduce stress is to <a href=\\\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\\\">exercise<\/a> regularly and stretch. 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The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Benefits Of Stretching Before Bed - BetterMe","description":"What are the \u2605 BENEFITS OF STRETCHING BEFORE BED? \u27a4 This article discusses the top 11 stretches to help you relax for a good night's sleep.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/","og_locale":"en_US","og_type":"article","og_title":"Benefits Of Stretching Before Bed","og_description":"What are the \u2605 BENEFITS OF STRETCHING BEFORE BED? \u27a4 This article discusses the top 11 stretches to help you relax for a good night's sleep.","og_url":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1934870519.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455"},"headline":"Benefits Of Stretching Before Bed","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/"},"wordCount":1904,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1934870519.jpg","articleSection":["For Men","For Women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Research has proven that the quality and quantity of sleep you get each night has a significant impact on your overall health and well-being (<\/span><a href=\"https:\/\/www.sclhealth.org\/blog\/2018\/09\/the-benefits-of-getting-a-full-night-sleep\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">A restful night of sleep is crucial to feeling refreshed and energized the next day. This translates into better cognitive function, improved mood, increased productivity and focus, and overall better physical health (<\/span><a href=\"https:\/\/www.sclhealth.org\/blog\/2018\/09\/the-benefits-of-getting-a-full-night-sleep\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Knowing this, how can you make sure you're getting the most out of your slumber? One way is to stretch before going to bed. You spend your day on various activities, so a round of stretching could help you wind down from all that physical activity, preparing your body for a sound night's sleep. Read about benefits of stretching before bed below!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are The 6 Benefits Of Stretching?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Here are the top reasons why <a href=\"https:\/\/betterme.world\/articles\/active-stretching\/\">stretching<\/a> before bed is a good idea, and how to get started.\u00a0<\/span>\r\n<h3><strong>Reduces Stress<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">In today's fast-paced world, it's not uncommon to feel overwhelmed and stressed out. Work,\u00a0 family, and social obligations can take a toll on your mental and physical health.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">One of the best ways to reduce stress is to <a href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\">exercise<\/a> regularly and stretch. Like any other physical activity, stretching triggers the release of endorphins, th ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/","url":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/","name":"Benefits Of Stretching Before Bed - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1934870519.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What are the \u2605 BENEFITS OF STRETCHING BEFORE BED? \u27a4 This article discusses the top 11 stretches to help you relax for a good night's sleep.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1934870519.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1934870519.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"For Women","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/workouts-for-women\/"},{"@type":"ListItem","position":5,"name":"Benefits Of Stretching Before Bed"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42389","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=42389"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42389\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/42390"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=42389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=42389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=42389"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=42389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}