Sleep Better Tonight! Try These 3 Spine-Stretching Sleep Rituals

Did you know that stretching before bed can do more than just relax your muscles - it can actually improve your spine’s mobility and help you sleep better?

A quick nighttime stretching routine helps your body shift into a parasympathetic (rest-and-digest) state, calming your nervous system, reducing tension and stress from the day, and preparing you for a deeper, more restorative night of sleep.

Here are three simple stretches to unwind your spine, decompress your back and hips, and help you relax - especially if you’re dealing with neck pain, low back tension, mid-back stiffness, sciatica, or the effects of sitting all day:

1. Child’s Pose with Side Reach

How: Start in a kneeling position, sit your hips back toward your heels, and reach your arms forward on the floor. Then, walk your hands to the right to stretch your left side, hold for 30 seconds, then switch.

Why: This decompresses the lower back and gently opens up the mid-back and lats, reducing tension from long hours at a desk or screen.

2. Supine Figure 4 Stretch

How: Lie on your back, cross one ankle over the opposite knee, and gently pull the uncrossed leg toward your chest. Hold each side for 30 seconds to 1 minute.

Why: This releases the piriformis and hip muscles that often contribute to sciatica, lower back stiffness, and restless sleep.

3. Neck CARs (Controlled Articular Rotations)

How:

• Sit or stand tall with your shoulders relaxed.

• Slowly tuck your chin toward your chest.

• Begin to gently rotate your head in a circular motion—chin to shoulder, then ear to shoulder, and back around—making the biggest, smoothest circle you can without shrugging your shoulders.

• Complete 3–5 slow, controlled circles in each direction.

Why: Neck CARs help lubricate and activate every joint in your neck, increasing mobility and reducing stiffness from poor posture or stress. They also help reset the nervous system and release built-up tension. Perfect for calming the mind and body before bed!

Try these stretches every night for the next 2 to 3 weeks and see how your body and sleep start to transform.

And if you’re looking for more ways to improve your sleep, nervous system health, and posture throughout the day, make sure to click the link below and follow us on Instagram. We post fresh tips, tools, and real-life solutions every week!