Feeling wired but tired? After a long, full week, it’s normal to feel exhausted and restless. Instead of flopping into bed and hoping for the best, try easing into rest with some gentle movement and breathwork. Here’s a simple wind-down routine I’ve been using to transition into deeper, more restful sleep.
1. Gentle Bedtime Stretches to Ease Tension
These stretches are designed to calm your body and mind, preparing you for deeper sleep. You don’t need to do all of them—just pick a few that feel especially good and target your tight spots. Move slowly and breathe deeply as you go.
Cat-Cow (spine, shoulders, neck)
- On hands and knees, inhale to arch your back (cow), exhale to round your spine (cat). Repeat 4–6 times.
Child’s Pose (lower back, hips, shoulders)
- Kneel with big toes together, knees wide. Reach your arms forward, rest your forehead on the floor or pillow. Breathe into your back. Hold for as long as you’d like!
Seated Forward Fold (back, hamstrings, calves
- Sit with legs extended. Hinge forward at the hips, relax your neck, and reach toward your feet or shins. Count to 10, then release. Repeat a couple more times, if needed.
Bear Hug (upper back, shoulders)
- Wrap arms around yourself, hands on shoulder blades. Gently stretch across your upper back. Switch arm positions after a few breaths. I LOVE this one to release a tight upper back.
Lying Figure-Four Stretch (glutes, hips)
- Lie on your back, cross one ankle over the opposite thigh. Gently pull the uncrossed leg toward you. Hold and switch sides.
Lying Spinal Twist (spine, hips, chest)
- Lie on your back, hug knees in, then drop both knees to one side. Extend the opposite arm and relax into the twist. Switch sides. Aaaaah, release!
2. Two Simple Breathing Exercises to Calm the Mind (In Bed)
Once you’re tucked in, these breathwork techniques help slow the heart rate, quiet the mind, and guide your body into sleep mode. Sometime I’ll have to tell you the crazy story of the effect breathing had on me at an appointment with my nurse practitioner. But that’s for another time. Meanwhile…
Box Breathing
- Also called 4-4-4-4 breathing.
Breathe in for 4 counts, hold for 4, exhale for 4, hold for 4.
Repeat for 4–5 rounds. This helps regulate the nervous system and reduce anxiety.
4-7-8 Breathing
- Breathe in for 4 counts, hold for 7, exhale slowly for 8.
Try 2–4 rounds. This technique promotes deep relaxation and helps release tension in the body.
Getting sleepy just reading this? 😉
Bonus: Other Tips to Wind Down for the Night
- Dim the lights an hour before bed
Lower lighting signals your body that it’s time to slow down. - Unplug from screens 30 minutes before sleep
Trade scrolling for something quieter—like reading, journaling, or listening to calming music. - Keep your bedroom cool and dark
Ideal sleep temp is around 65 degrees. Use blackout curtains or an eye mask if needed. - Reflect in prayer or gratitude
End your day by acknowledging what went well or lifting any worries. A few quiet moments of prayer or a short gratitude list can bring peace and perspective.
The end of a long, tough week deserves a soft landing. Even just a few of these small shifts can help your body let go of the day — and welcome in real rest.
Sleep well tonight,
Julie
