Try These Exercises Before Bed to Sleep Better

Life can get so hectic at times! You may find it hard to exercise early in the day. I don’t know about you, but after a long day, my body often craves a little movement before sinking in.

Whether it’s tight muscles, nagging back pain, or just a restless mind, I’ve found that the right exercises before bed can make all the difference in getting well-deserved sleep.

It’s not about breaking a sweat or doing an intense workout—just gentle movements that relax the body, ease tension, and improve circulation.

My idea of working out has changed completely. Previously, I used to believe that exercising before bed would keep me up all night. But that’s not entirely true. As per the survey of American Academy of Sleep Medicine (AASM), 20% of Americans stretch before bedtime. In short, your body responds best to full-body stretches to fall asleep faster.

In this blog, I’ll walk you through 10 proven exercises before bed that not only help you sleep better, but heal injuries, relieve pain, and even aid in weight loss. Plus, I’ll share some simple diet tips that work hand in hand.

Let’s begin!

10 Best Exercises Before Bed

These exercises at home not only aid injury recovery but also relax your body and prepare you for deep sleep.

Try them before bed to ease muscle tension.

I. Stretches – Get the Best Sleep of Your Life

• Child’s Pose – helps to soothe your mind and reduce stress. It is one of the best exercises for the back. It gently stretches your lower back, hips, and thighs. This releases built-up tension from the day.
• Legs Up the Wall – improves circulation. Elevating your legs can help improve blood flow and reduce swelling. It is especially beneficial after a long day of sitting or standing. It can ease discomfort in your lower back and legs.
• Supine Twist – releases tension in the spine. This stretch helps to relieve tension in your spine and hips. Twisting can stimulate digestion and help to ease any bloating.
• Bear Hug – opens the chest. This stretch opens up the shoulders, which can relieve upper body tension. It promotes deep breathing. Hugging yourself can create a sense of calm.

II. Exercises to Heal Injury & Better Sleep

If you’re recovering from an injury, the right exercises before bed can help ease discomfort, promote healing, and improve sleep quality. As a patient recovering from muscle or joint pain, gentle movements can reduce stiffness and enhance circulation for faster recovery.

Here are my suggestions.

• Pelvic Tilt for Lower Back Pain
  • Lie on your back with knees bent, feet flat on the floor.
  • Tighten your core and tilt your pelvis slightly upward.
  • Hold for a few seconds, then release.

Benefit: Loosens tight lower back muscles and supports spinal healing.

• Wrist Stretches for Carpal Tunnel Syndrome
  • Extend one arm forward with fingers pointing up.
  • Use the opposite hand to gently pull back your fingers.
  • Hold for 10-15 seconds and switch hands.

Wellbeing: Relieves wrist tension and prevents stiffness.

• Wall Sits for Knee Strength
  • Stand against a wall, lower into a sitting position with knees at a 90-degree angle.
  • Hold for 20-30 seconds, then stand back up.

Benefit: Strengthens leg muscles, improves knee stability, and reduces pain.

• Scapular Squeezes for Shoulder Recovery
  • Sit or stand tall, squeeze shoulder blades together.
  • Hold for 5-10 seconds, then relax.
  • Repeat 10 times.

Wellbeing: Helps patients recover from shoulder injuries by improving posture and mobility.

• Neck Rolls for Tension Relief
  • Slowly drop your chin to your chest.
  • Roll your head in a circular motion, first clockwise, then counterclockwise.
  • Repeat 5 times in each direction.

Benefit: Reduces neck strain and enhances relaxation for better sleep.

III. Exercises Before Bed to Improve Blood Circulation

Good circulation is key to falling asleep faster.

Poor blood flow can lead to tingling sensations, muscle cramps, and restlessness at night.

To alleviate this, try these simple exercises before bed for relaxation.

• Ankle Pumps
  • Lie on your back and flex your feet up and down.
  • Roll your ankles back and forth in a circular motion.

Wellbeing: It stimulates blood flow to the feet and legs, preventing numbness.

• Knee Bends
  • Lie on your back, bend one knee toward your chest, then lower it back down.
  • Repeat with the other leg.

Benefit: Encourages better circulation in the lower body and reduces leg stiffness.

• Leg Lifts
  • Bend one knee while keeping your foot flat.
  • Lift the other leg until both knees are at the same level, then switch legs.

Wellbeing: Improves blood flow in the legs and strengthens core muscles.

• Calf Stretches
  • While sitting or lying down, use a stretching strap (or a towel) to gently pull your ankle upward.
  • Keep your knee straight and hold the stretch for 30 to 60 seconds.

Benefit: Helps prevent leg cramps and promotes smooth circulation.

• Hamstring Stretches
  • Using a strap, gently stretch the back of your thigh.
  • Hold for 30-60 seconds and avoid bouncing.

Wellbeing: Enhances flexibility and improves circulation to the lower body.

Stretching Tips for Better Circulation and Sleep

1. Tip 1: Perform these exercises before bed 30 minutes to an hour before sleep.
2. Tip 2: Take deep breaths during each stretch to further relax your nervous system.
3. Tip 3: Avoid bouncing while stretching, as it may strain muscles.

With these movements you’ll boost circulation, relieve tension, and sleep faster. Try them tonight, and you’ll feel the difference.

IV. Best Exercises for Lower Back Pain

Lower back pain can make it hard to relax and fall asleep, but the right exercises before bed can ease discomfort, loosen tight muscles, and improve spinal support. Try these gentle movements.

• Knee-to-Chest Stretch
  • Lie on your back and pull one knee toward your chest.
  • Hold for 20-30 seconds, then switch legs.

Benefit: Relieves lower back tension and stretches the hips.

• Pelvic Tilts
  • Lie on your back with knees bent and feet flat.
  • Gently tilt your pelvis upward, hold for a few seconds, then release.

Wellbeing: Strengthens core muscles and stabilizes the lower back.

• Gentle Back Rotations
  • Lie on your back with knees bent and feet flat.
  • Slowly drop both knees to one side while keeping shoulders grounded.
  • Hold for a few seconds, then switch sides.

Benefit: Increases spinal mobility and relieves lower back strain.

Pro Tip – Yoga & Pilates are great for improving posture, flexibility, and overall back health.

V. Exercises for Back

A strong and flexible back is essential for good posture, reduced pain, and better sleep quality. Here are some effective moves to add on.

• Cat-Cow Stretch
  • Get on all fours with hands under shoulders and knees under hips.
  • Inhale, arch your back (cow), then exhale and round it (cat).
  • Repeat for 30-60 seconds.

Wellbeing: Increases spinal flexibility and reduces stiffness.

• Bridge Pose
  • Lie on your back, bend your knees, and place feet flat on the floor.
  • Press into your heels and lift your hips toward the ceiling.
  • Hold for 5-10 seconds, then lower down.

Benefit: Engages glutes and core to support the spine.

• Bird Dog Pose
  • Get on all fours, extend one arm and the opposite leg simultaneously.
  • Hold for a few seconds, then switch sides.

Wellbeing: Improves balance and strengthens lower back muscles.

• Side Plank
  • Lie on one side, propping yourself up on your forearm.
  • Hold for 15-30 seconds per side.

Benefit: Builds core strength and stabilizes the lower back.

• Seated Forward Bend
  • Sit with legs extended and slowly reach for your toes.
  • Hold for 20-30 seconds without forcing the stretch.

Wellbeing: Loosens tight hamstrings and releases lower back tension.

• Thoracic Twists
  • Sit cross-legged or in a chair, place one hand on the opposite knee, and twist gently.
  • Hold for 10-15 seconds per side.

Benefit: Improves mid-back mobility and relieves tension.

Pro Tip – Avoid overstretching—listen to your body and move within your comfort zone.

VI. Exercises Before Bed to Strengthen Knees

Knee strength remains vital for mobility, stability, and injury prevention. Strengthen your knee muscles with these exercises before bed and reduce stiffness.

• Straight Leg Raises
  • Lie on your back with one leg bent and the other extended straight.
  • Slowly lift the straight leg about 12 inches off the ground, keeping it straight.
  • Hold for 5-10 seconds, then lower. Repeat 10-12 times per leg.

Benefit: Strengthens the quadriceps, which support the knee joint.

• Quad Sets
  • Sit or lie down with legs extended.
  • Tighten the muscles at the front of your thigh (quadriceps) by pressing your knee down toward the floor.
  • Hold for 5-10 seconds, then relax. Repeat 10-15 times.

Wellbeing: Helps stabilize and strengthen the knee.

• Knee Flexion & Extension
  • Lie on your back and slowly bend one knee toward your chest.
  • Hold for a few seconds, then extend it back out straight. Repeat 10-12 times per leg.

Benefit: Improves knee mobility and reduces stiffness.

• Seated Knee Extensions
  • Sit on a chair with both feet flat on the floor.
  • Slowly extend one leg straight, hold for a few seconds, then lower.
  • Repeat 10-15 times per leg.

Wellbeing: Strengthens the knee and improves joint stability.

VII. Best Exercises for Glutes Before Bed

Strong glutes are essential for better posture, and improved mobility.

Here are the best glute-focused moves.

• Glute Bridges
  • Lie on your back with knees bent and feet hip-width apart.
  • Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
  • Hold for a few seconds, then lower. Repeat 12-15 times.

Benefit: Strengthens the glutes, lower back, and core.

• Clamshells
  • Lie on your side with knees bent and feet together.
  • Keeping your feet touching, lift your top knee as high as possible without rotating your hips.
  • Lower slowly and repeat 10-12 times per side.

Wellbeing: Targets the gluteus medius for better hip stability.

• Fire Hydrants
  • Start in an all-fours position and lift one knee outward like a dog at a fire hydrant.
  • Keep your core tight and move with control.
  • Lower back down and repeat 10-12 times per leg.

Benefit: Strengthens the outer glutes and improves hip mobility.

VIII. Kegel Exercises for Pelvic Floor Muscle

Kegel exercises are essential for strengthening the pelvic floor muscles, which support the bladder, uterus, and bowels.

• Basic Kegels (Pelvic Floor Contractions)
  • Sit or lie down in a comfortable position.
  • Tighten your pelvic floor muscles (as if stopping urine midstream).
  • Hold for 5-10 seconds, then relax.
  • Repeat 10-15 times in a set.

Wellbeing: Strengthens the pelvic floor, reducing incontinence and improving core control.

• Bridge with Kegel Hold
  • Lie on your back with knees bent and feet flat on the floor.
  • Perform a glute bridge by lifting your hips while squeezing your pelvic floor muscles.
  • Hold for 5 seconds, then lower and relax.
  • Repeat 10-12 times.

• Quick Squeeze Kegels
  • Contract your pelvic floor muscles quickly and forcefully for 1 second.
  • Release immediately and repeat 10-15 times.

Benefit: Improves muscle responsiveness and enhances pelvic support.

IX. Exercises Before Bed to Lose Weight

• Squats boosts metabolism. It is a best exercise for quads. Squats engage multiple muscle groups. It includes your legs, glutes, and core. This helps increase your metabolism even after you finish exercising. Squats burn calories, aiding in weight loss.
• Planks enhance core strength. It works your entire core, including the abdominals and lower back. This helps improve posture and stability.
• Glute Bridges targets glutes and core. It is a best exercise for glutes. This exercise focuses on the glutes and lower back. It helps to tone and strengthen these areas. Glute Bridges increase your calorie burn, which supports weight loss.
• Side Leg Rises work on the outer thighs and glutes. This move helps to tone and shape these areas. It increases your overall metabolic rate, aiding in calorie burning. Stronger outer thighs and glutes contribute to better overall lower body strength.

X. Best Exercises to Reduce Belly Fat

• Reverse Crunches specifically targets your lower abs. It is the best exercise for weight loss. It helps in toning and strengthening your core. It helps you to reduce overall belly fat over time.
• Jumping Lunges are a dynamic, high-intensity exercise. It boosts your metabolism and helps burn calories. They engage your core and legs. It aids in reducing overall body fat, including belly fat.
• Knee Push-ups are a modified version of the classic push-up. It is one of the best exercises for the shoulders. It focuses on strengthening the upper body and core. Stronger core muscles can support fat loss around the belly.
• Russian Twists targets your obliques. It helps in building a stronger, leaner core. By working the muscles on the sides of your abdomen, you can improve your overall core. It strengthens and aids in reducing belly fat.

Breathing exercises, combined with gentle yoga and stretches, can help relax your body, calm your mind, and prepare you for the restful sleep you deserve. Let’s talk about them next.

Yoga Stretches and Breathing to Sleep Better

Do you struggle to fall asleep?

By focusing on breath control, you activate the parasympathetic nervous system, reducing stress and anxiety before bedtime.

I. Stretches Before Bed For Flexibility

• Seated Side Stretch works on the sides of your torso. It is one of the best exercises for lats. It improves flexibility in your obliques and lower back. It helps release tension from your spine and side muscles. Seated Side stretch contributes to a more relaxed state before bed.
• Butterfly Pose gently stretches and targets the inner thighs, groin, and hips. It helps to open up the hips and improve flexibility. By sitting in this pose, you promote relaxation. It reduces muscle tension.
• Hamstring Stretch targets the hamstrings at the back of your thighs. It improves flexibility and reducing tightness. A relaxed hamstring helps in relieving lower back strain.
• Spinal Twist enhances spinal flexibility and helps to release tension in the back. It aids in digestion and calms the nervous system. Spinal Twist makes it easier to transition into a restful sleep.

II. Breathing Exercises to Help You Sleep Fast

• 4-7-8 Breathing (Relaxation Breath) slows heart rate, reduces anxiety, and promotes drowsiness. You need to sit or lie in a comfortable position, and inhale through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale slowly through your mouth for 8 seconds, and repeat 4-5 times for instant relaxation.
• Diaphragmatic (Belly) Breathing enhances oxygen flow, relaxes muscles, and improves sleep quality. Lie on your back with one hand on your chest and the other on your belly. Take a deep breath in through your nose, feeling your belly rise. Exhale slowly through your mouth, feeling your belly fall. Repeat 10-15 times in a gentle, rhythmic manner.
• Alternate Nostril Breathing (Nadi Shodhana – Yoga Pranayama) balances the nervous system, reduces mental clutter, and induces a state of calm. Sit in a comfortable position with your spine straight. Close your right nostril with your thumb and inhale deeply through your left nostril. Next, close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then switch and exhale through the left. Repeat for 2-3 minutes.
• Yoga Stretches + Breathing for Sleep releases tension, slows heart rate, and prepares your body for deep sleep.
  • Child’s Pose (Balasana) – Kneel, extend your arms forward, and rest your forehead on the ground while breathing deeply.
  • Seated Forward Fold (Paschimottanasana) – Sit with legs extended, reach for your toes, and take slow breaths.
  • Legs-Up-the-Wall Pose (Viparita Karani) – Lie on your back and rest your legs against the wall. Close your eyes and breathe deeply.
  • Corpse Pose (Savasana) – Lie flat with arms by your sides, focusing on slow, rhythmic breathing.

III. Stretches to Help You Grow Taller

• Cobra Stretch helps open up your chest and stretch your spine. It can improve posture and potentially make you appear taller. Cobra Stretch can help relieve any tension in your back and neck, contributing to better alignment.
• Alternate Leg Kicks is a dynamic stretch engages your leg muscles. It promotes flexibility in the lower body. It is also a best exercise for weight loss. By stretching your hamstrings Alternate Leg Kicks can improve your overall flexibility. It supports better posture and indirectly helping you stand taller.
• Low Lunge Arch targets the hip flexors and quads. It enhances flexibility and range of motion in the hips. Loosening tight hip flexors can lead to better posture and alignment. It contributes to an elongated appearance and promoting height growth.
• Puppy Pose is a good stretch for the spine and shoulders. It helps to elongate your back and improve flexibility. It can aid in maximizing your height potential. Puppy Nose promotes a more upright posture.

Now you have an idea about the best exercises to do before bed, let me share some diet tips that complement these exercises before bed.

Diet Tips for Better Sleep

Teaching your body healthy eating habits can help regulate sleep hormones. If you’re a patient struggling with sleep issues, the right foods before bed can play a major role.

Here are my diet tips to promote deep sleep.

1. Choose Sleep-Boosting Foods

• Bananas & Nuts: Rich in magnesium and potassium, which help relax muscles.
• Greek Yogurt & Cottage Cheese: Contain tryptophan, an amino acid that promotes melatonin production.
• Oatmeal & Whole Grains: Support serotonin production, making you feel calm and sleepy.

2. Avoid Spicy Meals at Dinner

• Eating large, heavy meals late at night can cause indigestion and disrupt sleep.
• Spicy foods may trigger acid reflux, keeping you awake.
• Opt for light, protein-rich snacks if you feel hungry before bed.

3. Watch Your Caffeine & Sugar Intake

• Limit coffee, tea, and energy drinks at least 6 hours before bedtime.
• High sugar intake can cause blood sugar spikes, leading to restless sleep.

4. Stay Hydrated, But Avoid Excess Fluids

• Drink enough water throughout the day to prevent dehydration.
• Avoid too many liquids right before bed to prevent nighttime bathroom trips.

5. Timing Matters – Teach Your Body a Routine

• Eat dinner at least 2-3 hours before bed to allow proper digestion.
• Maintain a consistent eating schedule to help regulate sleep-wake cycles.

Follow these diet tips, to teach your body to relax naturally, improving your sleep quality over time.

Like mines, your life is busy. However, I consider it important to fit in a 10-minute workout before going to bed every day. I chose to give it a shot.

And, consistency has changed my life!

Why not attempt it, then? Let me share how this small habit can have a positive effect!

Why’s a 10-Minute Workout Beneficial Before Bed?

Even a quick 10-minute workout before bed can do wonders for your sleep!

It helps relax muscles, improve blood circulation, and release tension built up throughout the day. Light exercises like stretching or yoga can also boost melatonin levels, making you fall asleep faster.

1. Improve Sleep Quality

• Exercise helps increase the amount of time you spend in deep sleep. It is the most restorative phase of sleep.
• Deep sleep boosts your immune system. It supports heart health and helps manage stress and anxiety.
• Should you take creatine before bed? Yes, you can. It can maximize the effectiveness of the workout.

2. Increase Sleep Amount

• Being active requires energy. It makes you feel more tired at the end of the day. A quick yoga session before bed is suitable for helping you relax both physically and mentally.
• This leads to longer, more restful sleep.
• You may have a protein drink before bed to stimulate muscle growth and improve sleep quality.

3. Reduce Stress and Anxiety

• Exercise can trigger anti-anxiety responses in your body. It lowers cortisol levels and reduces blood pressure.
• Yoga and stretching, in particular, can help calm your parasympathetic nervous system, making it easier to drift off.
• Eat a banana before bed. It can help reduce stress. You can sleep better.

What is the link between sleep, anxiety, and depression? Know more!

4. Help with Insomnia and Sleep Disorders

• Work out before bed. Aerobic exercise can be especially effective in reducing symptoms of insomnia.
• It helps decrease the severity of sleep-disordered breathing, like obstructive sleep apnea.

The relationship between exercise and sleep is a topic of much discussion. I’ve started looking into the data.

The American Academy of Sleep Medicine has mentioned some interesting facts.

Allow me to share some of these. Have a look!

Interesting Facts on Exercise and Sleep 

1. A Little Exercise Can Do a Lot

AASM’s survey of over 1,55,000 adults in the U.S. found that those who exercised, even occasionally, were one-third less likely to report sleep problems. Half as likely to experience daytime tiredness. You don’t need an intense daily workout to sleep better.

Just getting some exercise is better than none.

2. Breaking Boundaries & Convention

Is it ok to exercise before bed?

Traditionally, it’s advised to avoid exercising before bed. It may raise your core body temperature. This potentially makes harder to fall asleep. However, AASM’s research shows mixed results. A recent study found that exercise before bedtime actually improved sleep.

People with insomnia should still avoid vigorous exercise close to bedtime. However, for good sleepers, evening exercise may not hinder falling asleep.

3. Drinking Water Before Bed

It might seem logical to expect more deep sleep after exercising. It helps the body recover from physical activity. However, research suggests that exercise may actually increase light sleep stages rather than deep sleep.

Many people have questions: Is it good to drink water before bed?

Yes, you should! It helps to promote deep sleep by staying hydrated.

4. Reduce Sleep Apnea, Even Without Weight Loss

Obstructive sleep apnea (OSA) is often linked to excess body weight. However, AASM showed that a 12-week exercise program led to a moderate reduction in sleep apnea symptoms.

Interestingly, this benefit was observed even without significant weight loss. This indicates that exercise may help manage OSA on its own.

Suffering From Sleep Apnea? Read on!

5. Morning and Noon Exercise for Insomnia

Morning exercise is traditionally recommended for insomnia sufferers. It offers exposure to morning light to help regulate the circadian rhythm. AASM shows that late afternoon exercise can be just as beneficial.

However, keep in mind, green tea before bed helps you to relax and reduce stress. This can help you with insomnia as well.

Smart Take

So, follow the exercises before bed. It will not only aid in your relaxation but also help you set the mood for better sleep.

Finally, a mindful approach to eating can benefit both your health and sleep patterns.

I assure you. You’ll soon be amazed at how much your sleep and overall health improve.

Stretch, Sleep, and Grow!

Frequently Asked Questions

1. What’s the best type of exercise before bed?

Yoga and stretching are good for relaxing and calming the nervous system before sleep. For those with insomnia or sleep disorders, aerobic exercise can be effective. It reduces the symptoms.

2. What exercises can help burn fat before bed?

Try doing 10 squats followed by a 30-second plank before bed. Alternatively, walk around the house with lunges. Finish with 5 minutes of modified push-ups on your knees before heading to sleep.

3. What type of exercise best improves sleep?

Moderate-intensity aerobic exercises are highly effective for enhancing sleep quality. These activities can also alleviate symptoms of sleep-disordered breathing, like obstructive sleep apnea.

4. How many hours before bed should you exercise?

Traditionally, exercising before bed was thought to disrupt sleep. However, moderate-intensity workouts can actually be beneficial if completed at least 1 hour before bedtime.

5. When is the optimal time to exercise?

Evening workouts are often the most effective. Your body tends to use energy more efficiently later in the day. With quicker reaction times and sustained energy levels in the late afternoon and evening, this period is ideal for exercises that demand speed, agility, or high-intensity effort.

Disclaimer

The information provided in this blog is for educational and informational purposes only. It should not be considered a substitute for medical advice. I’d recommend you always consult a healthcare professional before starting any new exercise routine or making dietary changes. This is especially if you have a pre-existing health condition or injuries. Individual results may vary.