A pre-bed stretch isn’t about becoming a yogi. It’s a wind-down signal: lights lower, body slower, phone further away.
Related: sleep tips · caffeine cutoff · morning routine.
6–8 Minute Flow
| Move | Feel |
|---|---|
| Neck side bends | Soft, no forcing |
| Shoulder rolls | Drop the desk tension |
| Seated forward fold (easy) | Hamstrings / calm |
| Figure-4 / ankle-on-knee | Hip reset |
| Knees-to-chest | Lower back ease |
| Slow breathing | 4 counts in, 6 out |
Keep intensity gentle — pain is a stop sign. Pair with back habits if desk life is the culprit.
FAQ
Should I stretch hard at night?
No. Save intense training for earlier; evenings are for downshifting.
Can stretching replace sleep hygiene?
It helps the transition — caffeine, screens, and schedule still matter.
Original Sen Gideons News Studio editorial. Not medical advice.