loading . . . The five-minute stretch before bed that’ll ease stiffness and improve your sleep Struggling to get comfy? This routine will help (Picture: Getty Images)
Why is it that an uncomfortable bed in the evening feels like heaven by morning?
One word: stress. A busy mind and tense body can convince you you need a new mattress at 11pm, but by 8am wakeup, we feel the benefits of the night’s rest and, ironically, can feel more able to relax.
The good news is, you might be able to skip to the good part. Fitness instructor and author Eloise Skinner has provided **Metro** with an exclusive five-minute, pre-bed stretch routine to help the 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.
If prioritising better sleep is your New Year’s resolution, these five simple moves are for you.
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**1. Standing forward fold with 2 x variations
From standing, gently tuck your chin to your chest and roll forwards and down, ending up in a gentle forward fold. For the first variation, allow your knees to bend gently and perhaps rock side to side, if that feels comfortable.
For the second variation, try interlacing your hands behind your back and gently bring them up and over your head for a deeper shoulder stretch. To return from this, bring your hands back to your hips, and then allow them to separate and slide down your legs.
## 2. Hip-opening floor stretch
Great for hips (Picture: @adelense.co/Getty)
Making your way down onto the floor (either a yoga mat, or comfortable floor space), bring the soles of your feet together and allow your knees to fall outwards. Here, you can take a forward fold with your upper body – only to the extent that it feels comfortable for you. You could also support your knees with pillows or bolsters. Take a few deep breaths before rolling back up.
## 3. Forward fold floor stretch
Fold, but don’t push it (Picture: @adelense.co/Getty)
Lengthening your legs away from you, take a gentle forward fold over both legs, remembering to bend your knees if it feels more comfortable.
## 4. Reclining hamstring stretch
This will help restless legs (Picture: @adelense.co/Getty)
Rolling down slowly to your back, bend one knee in towards you, and take a gradual bend and stretch of your hamstring. You can also bend your supporting knee if this feels more stable. Take a few rounds on one leg, before swapping sides.
## 5. Reclining twist
Heaven for your lower back (Picture: @adelense.co/Getty)
Bending one knee in towards you, guide it across your body using your opposite hand, for a reclining twist. Try to keep both shoulders fairly anchored to the mat / ground, and you can also look away from your knee to take the stretch into your neck. Spend a few breaths before returning to centre, and swapping sides.
## Other tips for better sleep in 2026
Dr Nerina Ramlakhan, a sleep expert, physiologist and author, previously gave Metro the following tips for improving the quality and quantity of your sleep.
**Limit stimulants and screen time before bed:** Minimise consumption of caffeine and avoid heavy meals, nicotine, and alcohol close to bedtime, as they can disrupt sleep patterns. Additionally, reduce exposure to electronic devices such as smartphones, tablets, and computers, as the blue light emitted can interfere with the production of melatonin, a hormone that regulates sleep.
**Establish a consistent sleep schedule:** Aim to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock and improves the quality of your sleep.
**Create a relaxing bedtime routine:** Develop calming bedtime rituals, such as reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation. These activities signal to your body that it’s time to wind down and prepare for rest, even helping to reduce levels of cortisol – the stress hormone.
**Try a herbal remedy: **For centuries, valerian root has been commonly used for its sleep-inducing properties. It works by promoting relaxation and reducing feelings of stress and anxiety, both of which are common triggers for sleepless nights. Herbal remedies offer a safe over-the-counter solution to support a restful night’s sleep with less chance of waking in the night and feeling groggy in the morning.
**Optimise your sleep environment:** Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows, and consider using blackout curtains, white noise machines, or earplugs to block out disturbances.
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