The Essential Before-Bed Routine to Reduce Pain and Improve Your Sleep

If you find yourself feeling tense, restless, stressed, and overwhelmed when it’s time to sleep – you’re not alone. Long and stressful days can make the much awaited time for sleep feel impossible, but it doesn’t have to be. With a few minutes of easy movement and breathwork you can take back control of your body and mind to make all the difference. 

Below is a quick yet effective flow of stretches to do before bed. This short pre-sleep routine will help your muscles unwind, your mind settle, and allow your body to ease into a deeper, more restful sleep. 

Here are a few products we love adding to our pre-sleep routine:

Magnesium Cream for Sleep and Pain Relief
This rich magnesium body cream blends magnesium chloride with soothing ingredients such as Shea Butter, Mango Butter, Jojoba Oil, Hemp Seed Oil, and Vitamin E to help relax sore muscles, ease tension, and support deep sleep. Its fast-absorbing formula nourishes the skin while delivering calming relief—perfect for nightly wind-down routines and targeting stubborn areas of discomfort.
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Essential Oils for Sleep
This set of six calming essential oils is crafted to help you unwind, release tension, and ease into deeper sleep. Each blend features soothing aromas—like lavender, chamomile, and eucalyptus—that support relaxation and create a peaceful nighttime atmosphere. Use them in your diffuser, bath, or bedtime routine to quiet the mind and prepare your body for restful sleep.
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Supportive Yoga mat
A supportive yoga mat provides the stability, cushioning, and comfort you need to move through gentle pre-sleep stretches with ease. Its non-slip surface helps you stay grounded, while the padded design reduces pressure on joints—making your bedtime routine more relaxing, effective, and soothing for both body and mind.
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Neck/Shoulder Heating Pad
A neck and shoulder heating pad delivers gentle, targeted warmth that helps melt away tension, loosen stiff muscles, and calm the nervous system. Using it alongside your routine will help ease discomfort, improve relaxation, and prepare your body for more restorative sleep. Plus – it just feels amazing!
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Jump to Routine

Why stretch before bed?

Stretching *in general* is a great habit for the mind and body. But doing it before bed is an exceptionally healthy practice for your muscles, posture, and overall well-being. It helps:

  • Relieve muscle tension built up from daily stress.

  • Increase flexibility and blood circulation overnight.

  • Promote relaxation by activating your parasympathetic nervous system (the “rest and digest” mode).

  • Prevent morning stiffness and improve sleep quality over time.

The key is gentle, mindful movement—no need to push or get remotely close to breaking a sweat. The goal is to soothe, not strain. So without further a-do, let’s jump right into the perfect pre-sleep routine to reduce pain and improve your rest. 

Step 1: Deep Breathing & Grounding (30 seconds)

Purpose: Calm your mind and slow your heart rate.

  1. Sit or lie down comfortably.

  2. Inhale deeply through your nose for 4 seconds.

  3. Exhale slowly through your mouth for 6 seconds.

 

Repeat for 3–4 breaths. Let your shoulders drop away from your ears and feel your body start to soften.

Step 2: Neck and Shoulder Release (45 seconds)

Purpose: Relieve tension from daily posture and screentime.

  1. Sit tall, making sure to straighten your spine and keep your shoulders relaxed, but not rolled forward.

  2. Gently drop your right ear toward your right shoulder.

  3. Hold for 20 seconds, breathing deeply.

  4. Switch sides.

 

Then roll your shoulders backward in slow circles 5 times, then forward 5 times.

Tip: Move slowly and intentionally—this is all about easing tension.

Step 3: Seated Forward Fold (1 minute)

Purpose: Relax your spine and hamstrings.

  1. Sit with your legs extended straight in front of you.

  2. Inhale to lengthen your spine.

  3. Exhale as you gently fold forward, reaching toward your feet or shins.

 

Hold for 30–60 seconds, breathing deeply. Allow your neck and head to hang heavy. Don’t feel pressured to touch your toes or extend past comfort, keep the movement easy amd relaxing.

Step 4: Knees-to-Chest Stretch (1 minute)

Purpose: Ease your lower back and hips.

  1. Lie flat on your back.

  2. Hug both knees into your chest, holding your shins or backs of your thighs.

  3. Gently rock side to side for 30 seconds.
     This movement massages the lower spine and helps loosen tight hip flexors from long periods of sitting.

Step 5: Supine Spinal Twist (1 minute)

Purpose: Release tension along the spine and calm digestion.

  1. Lie on your back, arms out in a “T” position.

  2. Drop your knees gently to one side while looking over the opposite shoulder.

Hold for 30 seconds per side. Breathe into your belly and let gravity do the work.

Step 6: Legs Up the Wall or Pillow (1 minute)

Purpose: Reduce swelling and improve circulation.

  1. Lie on your back and rest your legs up against the wall or on a few pillows.

  2. Close your eyes and focus on slow, steady breaths.
     This restorative position helps blood flow back toward your core and relaxes the lower body—perfect for winding down after a long day.

Step 7: Mini Meditation (30–45 seconds)

Purpose: Transition the mind into sleep mode.

  1. With your eyes closed, you have the option to place one hand over your heart and one on your stomach, or anywhere that’s comforting.

  2. Breathe in slowly and quietly repeat words of affirmation to yourself: “I am safe”, “I am calm”, “I am enough”, “I am okay”, “I am strong”, or any variation that feels best to you.

  3. Exhale and let go of any thoughts from the day.
     Continue for a few rounds of breath, allowing your mind to settle.