What is a good wind-down routine before bed?

Something gentle that relaxes body and mind together — easy supine stretches alternated with slow breathing, finishing in a restful pose. The 10-minute wind-down guides exactly that, in bed.

What are the best stretches before bed?

Gentle, lying-down stretches that release the back, hips and neck — knees to chest, a figure-4, a supine twist and a soft neck release. The Bedtime stretch routine guides a full sequence.

Is legs up the wall good before bed?

Yes — it's a restful pose that eases tired legs and quiets the body. The Legs-up-the-wall relax routine holds it long with slow breathing layered over the top.

Do I have to finish the session?

No — success here is relaxing, not finishing. Many people drift off partway through, and that's the point. There are no streaks and no morning guilt.

Workouts & Recovery · Recovery

Wind-down & pre-sleep

Free, guided wind-down sessions you do lying in bed — gentle supine stretches and slow breathing, interleaved, so your body unwinds and your mind down-shifts together. It's the bookmarked answer to a racing mind at bedtime: open it, press start in the dark, and let it carry you. Success here is falling asleep, not finishing — there's no streak and nothing to complete.

Want a quick win? Press start on the right — or browse the full library below.

The session library

Every session opens with a dim screen and a press-play start. Racing mind? The 10-minute wind-down. Want stretches only, or a pure breath-and-body-scan? There's one for each. Awake at 3am? The Can't-sleep reset is built to be done half-asleep.

Recovery

Unwind, release tension, and reset

You don't have to finish

This is the one place where drifting off mid-session is the win, not an abandon. Everything is gentle, supine and slow, the screen stays dim, and there's no alarm, no fanfare and no streak. You re-open it because it's the answer to a racing mind at bedtime — not because an app told you to.

Move within a comfortable range — these should feel like a release, not a stretch you brace through — and skip anything that aggravates a back, hip, knee or neck issue. Gentle stretching and slow, long-exhale breathing before bed have real support for relaxation and easier sleep onset, but they aren't a cure for insomnia. Want breath only? The 4-7-8 breathing trainer pairs perfectly.

Frequently asked questions

What is a good wind-down routine before bed?: Something gentle that relaxes body and mind together — easy supine stretches alternated with slow breathing, finishing in a restful pose. The 10-minute wind-down guides exactly that, in bed.
What are the best stretches before bed?: Gentle, lying-down stretches that release the back, hips and neck — knees to chest, a figure-4, a supine twist and a soft neck release. The Bedtime stretch routine guides a full sequence.
Is legs up the wall good before bed?: Yes — it's a restful pose that eases tired legs and quiets the body. The Legs-up-the-wall relax routine holds it long with slow breathing layered over the top.
Do I have to finish the session?: No — success here is relaxing, not finishing. Many people drift off partway through, and that's the point. There are no streaks and no morning guilt.

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Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.