Stretching for Better Sleep: A 10-Minute Evening Routine
A calm 10-minute stretching routine, a 5-minute wind-down, variations for tight spots and a four-week sleep log.
In Under $15
By Whole Life HQ4 parts · about 3,600 words · printable · read online
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Open4 printable pages, in reading order
Who it's for
Adults who want a calm 10-minute stretch and a few wind-down habits to end the day, and a log to see what helps.
What you receive
- A calm 10-minute stretching routine in a fixed order, plus a shorter 5-minute version for rough nights
- 11 slow moves with easier versions, and variations for tight shoulders, hips or back
- A 5-minute wind-down menu and a plain page on when to talk to a doctor about sleep
- A four-week sleep log and a week-4 review
4 printable pages, in reading order
- Part 1: Start here
- Part 2: The moves
- Part 3: The four weeks
- Part 4: Logs and review
See inside
The first 4 pages, as they print.
Look inside
The first page, word for word. 4 printable pages in total.
Part 1: Start here
Many people spend the end of the day going from a bright screen straight into bed, and then wonder why their mind is still running. This guide gives you a 10-minute evening stretching routine, a few ways to wind down around it, and a simple sleep log, for four weeks. It is slow, quiet and done in comfortable clothes. You need a mat or a rug, a pillow, a blanket and a chair.
The idea is not to wear yourself out or to get flexible. It is to give your body and mind a regular, calm signal that the day is over. Many people find that a small ritual repeated each night makes it easier to settle. The routine is gentle enough to do on a tired night, and short enough to keep up.
What this guide is, and what it is not
It is a general stretching routine and wind-down habit for healthy adults. It is not medical advice and not a treatment for insomnia, sleep apnea, pain or any other condition. It does not promise that you will sleep better, fall asleep faster or sleep for a set number of hours. Sleep depends on many things, and stretching is only one small piece.
What is in each part
- Start here
- The moves
- The four weeks
- Logs and review
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Downloads included
4 printable pages: see the list
- Part 1: Start here
- Part 2: The moves
- Part 3: The four weeks
- Part 4: Logs and review
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert.
We plan to ask a sleep clinician to review it. Until then it is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you.
How you get it
- In your libraryAfter you pay, it is in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
