11 Yoga-Inspired Stretches to Get a Good Night’s Sleep

Rising Crescent Moon

We’re a sleep-deprived nation, but you probably already know that since one in every three adults in this country doesn’t get enough shut-eye, according to the Centers for Disease Control and Prevention. Logging less than seven hours per night is associated with obesity, diabetes, heart disease, and even problems on the job. It’s no surprise we’re always scoping out new sleep tricks and tips, but some experts suggest you first understand why sleep is proving to be so elusive, first.

There are many possible reasons, but here’s a solution that could address nearly all of them: “Stretching before bed resets ourselves and wipes the slate clean from the stresses of the day, which we carry in our bodies,” says Susanna Harwood Rubin, author of the comprehensive lifestyle guide, Yoga 365 and an international yoga teacher with a home base in New York City. Additionally, making stretching part of your nighttime routine can automatically set the scene for these better bedtime habits.

In creating this sequence of stretches for sleep, Susanna kept the focus on the pelvis, spine, and hamstrings because “they don’t get enough movement throughout the day, whether we spend it sitting or standing. The tightness makes it difficult to relax and release, which is necessary for turning our time in bed into a restful time.” With that in mind, Susanna’s sequence begins with what she calls the “Rising Crescent Moon,” which can be done beside the bed. It is essentially a lunge with the back knee on the ground, the torso fully upright (perpendicular to the ground), and the toes flexed. Having the toes flexed is an added bonus for releasing the soles of your feet (you’re welcome, aching feet). Susanna’s using blocks in the photo, but you can support your hands by reaching out and holding onto the the edge of your bed. Hold the pose for a slow count of ten on each side, Susanna says—plan to hold every stretch for that long. “It’s a wonderful release of the hip flexors, the fronts of the thighs and the sole of the foot.”