Do you often toss and turn in bed, trying to achieve that “elusive” state of inner harmony and calm? At TED, we understand how important quality nighttime rest is. That’s why we’ve put together a list of ten easy exercises you can do in bed to relax, reduce stress, and improve the quality of your sleep. These gentle movements are designed to prepare both your body and mind for complete relaxation, while also helping to release overall tension and reduce muscle stiffness.
Why should you exercise before sleep?
Before you assume this is about an intense physical workout, let’s clarify: these are not high-intensity exercises. We recommend gentle stretches and smooth movements that relax your body and mind and help you fall asleep. Bed exercises are extremely easy and enjoyable, as they don’t require specialized fitness equipment or clothing. They’re performed comfortably and effortlessly and can become a calming part of your nightly routine before bed. And more than that: they’re a fantastic way to disconnect from screens and reconnect with your body before sleep.
10 easy exercises to do before bedtime
Here are ten simple exercises that take almost no effort and can be done in bed every evening to encourage better sleep:
- Deep breathing (diaphragmatic breathing): Lie on your back, placing one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your belly to rise above chest level. Exhale slowly through your mouth. Repeat for 5–10 minutes. This exercise activates the parasympathetic nervous system, helping to manage stress and anxiety.
- Gentle neck rotations: Slowly lower your chin toward your chest, then gently tilt your head toward your right shoulder. Hold for a few seconds, then repeat on the left side. Do 5–10 repetitions on each side to relieve tension in the neck.
- Shoulder squeeze: Lie on your back with your arms by your sides. Squeeze your shoulders together as if trying to hold a pencil between them. Hold for a few seconds, then relax. Repeat 10–15 times. This exercise improves posture and reduces tension in the upper back.
- Knee-to-chest stretch: Lie on your back and gently pull one knee toward your chest, holding it with your hands. Hold for 20–30 seconds, then repeat with the other leg. Perform 2–3 repetitions on each leg. This stretch targets the lower back and hips.
- Supine spinal twist: Lie on your back with your knees bent and pressed together. Keep your shoulders firmly against the bed. Gently lower your knees to one side. Hold for 20–30 seconds, then repeat on the other side. Perform 2–3 repetitions on each side. This improves spinal mobility.
- Ankle rotations: Lie on your back and rotate your ankles clockwise for 10–15 seconds, then counterclockwise for another 10–15 seconds. This exercise improves circulation and reduces the risk of cramps and swelling in the legs.
- Wrist rotations: Similar to ankle rotations, rotate your wrists clockwise and counterclockwise to release tension. This exercise is especially beneficial if you work at a computer.
- Gentle leg lifts: Lie on your back with your legs extended. Slowly lift one leg a few centimeters off the bed, hold for a few seconds, then slowly lower it back down. Repeat with the other leg. Do 10–12 repetitions for each leg. This technique strengthens core muscles and improves stability.
- Clench and release your hands: Clench your fists tightly with both hands, hold for a few seconds, then release. Repeat 10–15 times to relieve tension in your hands.
- Progressive muscle relaxation (PMR): This technique involves systematically tensing and relaxing different muscle groups, starting from the toes and moving upward to the head. For example, tighten your toes for 5 seconds, then release and feel them fully relax. Continue with calves, thighs, glutes, abdomen, chest, arms, shoulders, neck, and face. This exercise helps reduce overall body tension and effectively combats stress and anxiety.
Why bedtime exercises work
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