Seven nighttime exercises for better sleep

A few minutes of gentle stretching before bedtime may help combat insomnia, improve sleep quality, and reduce stress, according to health experts. Rather than relying on sleeping pills or prolonged screen time, simple stretching exercises can relax tense muscles, calm the nervous system, and prepare the body for restorative sleep.

Modern lifestyles characterised by long working hours, prolonged sitting, excessive screen exposure, and mounting psychological stress have contributed to a growing prevalence of sleep disorders. Experts say incorporating light stretching into a nightly routine can alleviate muscle tension, enhance flexibility, and release the physical strain accumulated throughout the day. When combined with slow, deep breathing, these exercises help activate the body's natural relaxation response, making it easier to fall asleep.

Among the most effective stretches are the Child's Pose, which relieves tension in the back, shoulders, and hips; the Neck Stretch, performed by gently tilting the head toward each shoulder for 20 to 30 seconds; and the Seated Forward Bend, which relaxes the lower back, hamstrings, and leg muscles. Other recommended movements include the Cat-Cow Stretch to improve spinal mobility, the Butterfly Stretch to ease tightness in the hips and inner thighs, and the Standing Forward Fold, which promotes circulation while relaxing the back and shoulders.

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Experts also recommend the Legs-Up-the-Wall pose, holding the position for five to ten minutes to reduce leg fatigue and encourage overall relaxation. They emphasise that practising these stretches consistently for just a few minutes each night can significantly lower stress levels, help the body unwind naturally, and promote deeper, more restorative sleep, leaving individuals feeling more refreshed the following morning.