Loosen Up Before Bedtime

A bedtime stretching routine is a great way to relax your body and mind, improve flexibility, and promote better sleep. Remember to hold each stretch for about 20-30 seconds and breathe deeply and slowly throughout. Don’t push yourself too hard. The goal is to get in touch with your body to gently stretch and relax the muscles that have supported you all day long.

Upgrade Your Stretching Experience Tonight

Start with a Hot Shower

Taking a hot shower before stretching offers several advantages. Firstly, it helps relax your muscles, making them more pliable and less prone to injury during stretches. The heat also promotes increased blood flow to your muscles, enhancing flexibility and range of motion. Additionally, if you’re dealing with muscle soreness or tension, the soothing warmth of the shower can provide temporary relief, making your stretching routine more comfortable and effective. So, whether you’re preparing for a bedtime stretch or any other stretching session, consider starting with a relaxing hot shower to reap these benefits.

Roll-On a Dream Oil

As you move, the jojoba oil in Sleep Resupply’s Dream Rollers will warm up against the skin and release soothing scents from blends of the all-natural essential oils. The blends we provide include oils known for sedative properties which may help you settle into a sleepy mood.

Light A Candle or Two

A gentle aroma and steady flame can create a soothing atmosphere and engage your senses, promoting mindfulness and deeper focus during your stretching routine.

Full-Body Stretch Routine for Bedtime

1. Neck Stretch:
   • Sit or stand up straight.
   • Gently tilt your head to one side, bringing your ear towards your shoulder.
   • Hold for 20-30 seconds on each side.
2. Shoulder Stretch:
   • Extend one arm across your chest.
   • Use your opposite hand to gently pull your arm towards your chest.
   • Hold for 20-30 seconds on each arm.
3. Upper Back Stretch:
   • Clasp your hands together in front of you.
   • Round your upper back and push your arms forward while tucking in your chin.
   • Hold for 20-30 seconds.
4. Cat-Cow Stretch (for spine and lower back):
   • Get on your hands and knees in a tabletop position.
   • Inhale while arching your back, lifting your head and tailbone (Cow Pose).
   • Exhale while rounding your back, tucking in your chin (Cat Pose).
   • Repeat this movement for 20-30 seconds.
5. Child’s Pose (for lower back and hips):
   • Start in a kneeling position.
   • Sit back on your heels, extending your arms forward and lowering your forehead to the floor.
   • Hold for 20-30 seconds.
6. Seated Forward Bend (for hamstrings and lower back):
   • Sit with your legs extended in front of you.
   • Slowly reach forward toward your toes, keeping your back straight.
   • Hold for 20-30 seconds.
7. Butterfly Stretch (for hips and groin):
   • Sit with your feet together, forming a diamond shape with your legs.
   • Gently press your knees toward the floor using your elbows.
   • Hold for 20-30 seconds.
8. Happy Baby Pose (for hips and lower back):
   • Lie on your back and bring your knees toward your chest.
   • Hold your feet with your hands, trying to bring your knees closer to the floor.
   • Hold for 20-30 seconds.
9. Seated Calf Stretch:
   • Sit on the floor with your legs extended straight in front of you.
   • Bend one knee and bring the sole of your foot to the inside of your opposite thigh, so it resembles a seated figure-four position.
   • Keep your back straight, and your toes pointing upward.
   • Gently reach forward toward your outstretched foot, trying to touch your toes or as far as you comfortably can.
   • You should feel a stretch in your calf of the extended leg.
   • Hold the stretch for 20-30 seconds on each leg.
10. Ankle Circles:
    • Sit or lie down on your back.
    • Lift one leg off the ground and rotate your ankle in a circular motion.
    • Do this for 10-15 seconds in one direction and then switch directions.

Finish the routine with a few deep breaths and some relaxing stretches that target any areas of tension or discomfort in your body. This routine should help you unwind and prepare for a restful night’s sleep. Remember to listen to your body and modify the stretches as needed.

And – like always – consider consulting a medical professional before adding any stretches or aromatherapy to your routine. Our aromatherapy products are not for pets, children, pregnant peoples, or people with certain medical conditions like high or low blood-pressure.