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Movement Before Bed to Improve Sleep Outcomes

For Those Who Don't Do Yoga

Do not take me wrong, yoga is great! I have enjoyed the physical, mental, and emotional satisfying effects from yoga. There is research showing how yoga can be benefit heath including sleep. But what about the people who do not enjoy yoga? Or those who cannot do yoga poses? What about the evidence on other forms of movement improving sleep quality?

Here I provide a video series of other options to achieve the physical, mental, and emotional benefits of relaxing the body before bed using different movement practices. These movement practices are meant to be simple and adaptable for any body's specific needs. Take one, a few, or all of these movement practices into your nighttime routine. Then see how it influences better sleep quality over time.

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How much can movement before bed improve sleep quality?

The Problem

Its the end of the day. You've done your nightly routine before bed. You're laying there but your mind and body are restless. You start tossing and turning. What to do? Maybe your body has not released the stress from the day.

The Solution

More relaxed body means more relaxed mind. The more relaxed you are before getting into bed means better sleep. Moving your body is the most direct way to achieve relaxation. There are other ways to get your body and mind relaxed, which can influence better sleep quality.

The Outcome

Tracking body tension and sleep quality over time, you will see and feel the improvement. Better sleep will equal higher energy levels, sharper mental functioning, and improved mood regulation along with other health benefits.

Movement for Better Sleep

Welcome Video

In this video, I explain how to use these instructional videos as well as how to track your experience with movement before sleep.

Use the written instructions (under "Downloads" below) along with the videos. I have provided these movement practices in visual (on video and written) and audio (on video) to be used however is best for you to learn and integrate them into your nighttime routine. There are sitting and standing versions for those that may have challenges with balance. This is intended to be simple, easy, and accessible to all so that everyone can benefit from the full effect of relaxing their mind and body.

These movement practices are not exercise. Exercise that increases heart rate should be done no less than 30-minutes (strongly suggest more like 90-minutes) before your nighttime ritual. Your body needs enough time to regulate before bed: blood pressure and breathing and other vitals to return to normal levels.

Within the 30-minutes before bed, you can set a timer for 5-minutes or take it at your own pace when doing these movement practices. I would suggest trying each one for at least 1-2 weeks in order to notice a difference as well as see which one helps relax you the most.

Please modify any movements to better suit your body’s needs. If you have an injury or physical pain, you can adjust the movement to be done in a smaller or different way. If you need guidance with modifying any of these movement practices, contact me at Rayni@E-MOTIVEcounseling.com.

If your range of motion is restricted, do not underestimate that watching the videos, witnessing the movement, and imagining that you are doing the movement can have similar impacts on the body. (This is called kinesthetic empathy. Learn more about it here and here.)

Thank you for taking this step towards moving your body towards better sleep. Sleep well.

Gentle Stretching (Sitting Version)

This 5-minute sitting active static stretch will help to lengthen and release muscle tension. Starting from the feet up to the head, the main muscle groups will be the focus as you count in your head with deep breaths for mental redirection from the day’s stress.

Gentle Stretching (Standing Version)

This 5-minute standing active static stretch will help to lengthen and release muscle tension. Starting from the feet up to the head, the main muscle groups will be the focus as you count in your head with deep breaths for mental redirection from the day’s stress.

Movement Flow (Sitting Version)

This is a 5-minute sitting lightly guided movement experience based in the free flow/free association of Authentic Movement. Using imagery of water, it is a gentle form of dynamic stretching that loosens muscle tension and redirects the mind to be more clear.

Movement Flow (Standing Version)

This is a 5-minute standing lightly guided movement experience based in the free flow/free association of Authentic Movement. Using imagery of water, it is a gentle form of dynamic stretching that loosens muscle tension and redirects the mind to be more clear.

Shake Out Tension (Sitting Version)

This 3-minute sitting tension release is through vibration. By shaking the body, it regulates the nervous system from fight, flight, freeze, and/or fawn responses. When the nervous system is able to regulate, the mind and body are more calm. (A by-product of this one: you may get a laugh which is another form of vibration in the body. Who can hold tension when they’re laughing?!)

Shake Out Tension (Standing Version)

This 3-minute standing tension release is through vibration. By shaking the body, it regulates the nervous system from fight, flight, freeze, and/or fawn responses. When the nervous system is able to regulate, the mind and body are more calm. (A by-product of this one: you may get a laugh which is another form of vibration in the body. Who can hold tension when they’re laughing?!)

Case Study

Would you like to participate in a case study?

This case study would be gathering feedback from participants on how each of these movement practices improved their sleep quality. Once enough data is collected, it will be used for an article to be published. My hope is that with movement practices to obtain better sleep, we as a global community can also have improved health and sense of wellbeing.

If you would like to participate in this case study, please click the "Provide Feedback" button to complete the form. You can also contact me at

Rayni@E-MOTIVEcounseling.com.

Your identity would remain anonymous and protected throughout the case study process. Your participation would be greatly appreciated and beneficial to others. While I cannot compensate you for your time involved in this case study, you will have skills for better sleep for the rest of your life.

Please only complete the feedback form if you have done at least one of the movement practices for two weeks. Allow yourself at least 15-20 minutes to complete the feedback survey. Thanks in advance.

Provide Feedback