Have you ever noticed how an uncomfortable bed at night can feel perfectly fine by morning? The culprit is often stress. A tense body and a racing mind can make you certain you need a new mattress at 11 pm, yet by 8 am, the benefits of rest have taken hold. The good news is you might not have to wait until morning to find relief.
An Exclusive Five-Minute Wind-Down
Fitness instructor and author Eloise Skinner has provided an exclusive five-minute, pre-bed stretch routine designed to help both mind and body unwind. "I’ve personally tried it for the past three days, and it’s honestly been so useful for switching off my busy brain and reducing the urge to crack my back after settling into the pillows," she told Metro. If prioritising better sleep is your goal for 2026, these five simple moves could be the answer.
The Five Stretches to Try Tonight
1. Standing Forward Fold with Variations: From standing, gently tuck your chin and roll down into a forward fold. For the first variation, bend your knees softly and rock side-to-side. For a deeper shoulder release, interlace your hands behind your back and gently lift them up and over your head.
2. Hip-Opening Floor Stretch: Sit on the floor and bring the soles of your feet together, letting your knees fall outward. You can fold your upper body forward gently. Using pillows to support your knees can increase comfort.
3. Forward Fold Floor Stretch: Extend your legs in front of you and take a gentle forward fold over both legs, remembering to bend your knees as needed.
4. Reclining Hamstring Stretch: Lie on your back, bend one knee in, and gradually stretch your hamstring. Keep the supporting knee bent for stability. Repeat on both sides.
5. Reclining Twist: Lying on your back, bend one knee and guide it across your body with the opposite hand for a gentle spinal twist. Try to keep both shoulders anchored to the floor.
Expert Sleep Tips for 2026
Alongside the stretch routine, sleep expert, physiologist and author Dr Nerina Ramlakhan offers additional advice for improving sleep quality this year.
Limit Stimulants and Screen Time: Minimise caffeine, heavy meals, nicotine, and alcohol before bed. Reduce exposure to blue light from devices, which hampers melatonin production.
Establish a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time daily, even on weekends, to regulate your body clock.
Create a Relaxing Bedtime Routine: Calming rituals like reading or a warm bath signal your body to wind down and can help reduce cortisol, the stress hormone.
Consider a Herbal Remedy: Valerian root has been used for centuries to promote relaxation and reduce anxiety, common triggers for sleepless nights.
Optimise Your Sleep Environment: Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and consider blackout curtains or white noise machines.
Integrating this brief stretch sequence and following expert guidance could be your key to leaving the day's stiffness behind and welcoming a deeper, more restorative night's sleep.
