A simple stretch routine before bed can reduce the “desk and trotro stiffness” that makes sleep harder. Keep it gentle — night stretching is not a CrossFit finale.
5–10 minute routine
- Neck side bends (slow)
- Shoulder rolls and chest opener
- Seated or standing hamstring stretch
- Hip flexor stretch (lunge position carefully)
- Figure-four glute stretch on the floor/bed
- Child’s pose or easy forward fold
- Slow breathing for 60 seconds
Rules
- No bouncing into pain
- Breathe steadily
- Stop sharp joint pain — see a clinician if persistent
- Dim lights; pair with caffeine cutoff — caffeine timing
Related
Morning routine, movement snacks for daytime.
FAQ
Should I stretch cold?
Keep it easy; a minute of marching in place first helps.
Can stretching replace sleep?
No.
Is yoga required?
No — simple stretches suffice.
Stretch gently before bed to release the day’s stiffness, then sleep. Soft consistency beats aggressive night contortion.
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