Does Stretching Before Bed Help You Sleep?

It’s a fair question, one that is not often asked. Stretching is usually thought of as something you do before training, to warm up, or after, to cool down. For others, mobility is a tool for pain relief or injury prevention. But what if we’ve been missing one of its most powerful uses: preparing the body and mind for quality sleep?

In this article, we’ll break down what happens in your body before sleep, what science says about the role of stretching in high-quality sleep and recovery, and how a short, targeted bedtime mobility routine can help improve both rest and performance. By the end, you’ll see that stretching before bed doesn’t just feel nice, but is a strategic way to recover smarter.

What Happens in Your Body Before Sleep?

Falling asleep isn’t a switch; it’s a transition. In the hour leading up to sleep, your body goes through a series of physiological changes that prepare you for rest:

• Your heart rate slows down: this helps conserve energy and signals that the body is ready to move from action to recovery.
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• Your nervous system shifts: the “fight-or-flight” sympathetic system steps back, while the parasympathetic system, responsible for rest and digestion, takes over.
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• Muscle tone decreases: muscles release unnecessary tension as your body prepares for stillness.
  

The smoother this transition, the easier it is to fall asleep and stay asleep. But modern life often interrupts the process: screens, late caffeine, stress, and lingering muscle tension all keep the body in “daytime mode.”

This is why gentle movement (slow, controlled, and intentional) can act like a dimmer switch for your nervous system. Just as you dim the lights before bed, mobility can “dim” your body’s activity, signaling it’s time to wind down.

What Does Science Say About Stretching and Sleep?

Recent research has explored the link between stretching, relaxation, and sleep. A 2021 expert consensus review in the British Journal of Sports Medicine emphasized the importance of sleep for athletic recovery, noting that practices supporting relaxation, such as gentle stretching, can indirectly enhance recovery by improving sleep.¹ Furthermore, research in The Journal of Physiology highlighted that sleep itself plays a critical role in muscle repair, hormonal regulation, and overall recovery, reinforcing that strategies which improve sleep quality contribute meaningfully to athlete readiness.²

What Kind of Stretching Actually Helps You Relax?

When we talk about stretching before bed, we’re not talking about the same movements you’d do in a warm-up. High-intensity dynamic drills or aggressive static holds can activate the body rather than calm it down. Instead, the focus should be on:

• Gentle, slow stretches that progressively release tension.
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• Full-body sequences that cover the major muscle groups.
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• Breath-driven movement to encourage parasympathetic activation.
  

For athletes, this shift is powerful: recovery isn’t passive—it’s another aspect of training you can actively manage. Here’s an illustrative example: start with the Knight Stretch to gently open the hip flexors, releasing tension from sitting or training and signaling the body to begin unwinding. Move next to the Hamstring Stretch, a soft forward fold that quiets the posterior chain and encourages a sense of release through the back of the body. Finish with the Prayer Stretch, bringing your body to the floor to lengthen the spine and soothe the nervous system. A deliberate sequence ensures a progressive relaxation that guides the body from active engagement to restorative stillness.

Here are a few bonus tips for even more effective relaxation: Dim the lights, breathe slowly in through your nose and out through your mouth, and avoid scrolling through social media while you stretch.

Beyond Muscles: Sleep and the Nervous System

Stretching before bed is not just about muscles; it’s about guiding your nervous system.

The parasympathetic nervous system is like a soft landing strip after a high-energy day. Mobility creates the conditions for that landing: slower breath, reduced heart rate, and calmer brain activity. By easing into these states, your body avoids the jarring jump from high stimulation (screens, stress, training) straight into bed.

This is why bedtime mobility is strategic, not only releasing tension in tissues but also resetting the whole system.

How to Build a Smart Bedtime Routine as an Athlete

For athletes, recovery isn’t random—it’s structured. The same should be true for sleep. A simple evening routine can make all the difference:

• 1 hour before bed: Put away screens. Blue light delays melatonin release and keeps your brain alert. Try something cozy, like reading a book, doing a puzzle, or listening to calming music. 
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• 30 minutes before bed: Dim the lights and hydrate lightly (avoiding caffeine and sugar, of course!)
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• 10 minutes before bed: With your phone in Night Shift mode to minimize the impacts of the light on your circadian rhythm, do a gentle mobility flow to release tension and signal your body that it is time to sleep. To follow a GOWOD Flow, you don’t need to keep your eyes glued to the screen: glance at each exercise for a few seconds, then focus on your breathing and sensations.
  

Good news: your routine doesn’t need to be long or complicated. In fact, shorter routines done consistently have the biggest impact.

GOWOD: Your Ready-Made “Sleep” Protocol

Building an effective routine from scratch can be daunting. Which stretches? For how long? In what order? GOWOD makes it simple.

In the app’s Daily section, you’ll find the “Sleep” flow under the Classic flows subheader. Our Sleep flows are ready-made mobility sequences designed specifically to help you transition into rest. The exercises are gentle, progressive, and sequenced to relax your body step by step. The routine starts with slightly more active movements and gradually becomes more calming, guiding you naturally into recovery mode.

Think of it as having a specialized coach who knows exactly what your body needs at the end of the day. No guesswork, no wasted effort, just a clear, effective protocol to improve your sleep and, by extension, your training results.

Conclusion

Does stretching before bed help sleep? The science says yes, when it’s done the right way. A short, gentle, full-body mobility routine can reduce stress, ease muscle tension, and improve both the quality of your rest and the effectiveness of your recovery.

For athletes, this shift is powerful. Recovery isn’t passive – it’s another area of training that is under your control. Just as you plan your training, you can plan your sleep. Doing your GOWOD routine before bed can truly have an impact on this strategic performance lever.