
Day 4 | Gentle Movement & Stretching
Unwind Your Muscles. Calm Your Mind. Sleep Comes Naturally
The 7-Day Sleep Comfort Map
Explore the Full Sleep Guide-
Day 1
Start Here
Reset Your Sleep Space
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Day 2
Read Day 2
Evening Wind-Down Rituals
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Day 3
Read Day 3
Reset Your Sleep Schedule
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Day 5
Coming Soon
Calm Your Mind Before Bed
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Day 6
Coming Soon
Eat Right for Better Sleep
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Day 7
Coming Soon
Wake Up Well
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Day 4 | Gentle Movememt and Stretching
As we continue your 7 Day Sleep Comfort Plan, we now introduce gentle evening movement. Stretching, light yoga, or mindful mobility can relax tight muscles, lower cortisol levels, and help you ease into sleep more naturally.
🧘 Did You Know?
Just 10–15 minutes of gentle stretching before bed can significantly reduce sleep latency and improve deep sleep cycles.
Just 10–15 minutes of gentle stretching before bed can significantly reduce sleep latency and improve deep sleep cycles.
Quick Tips
- Focus on slow, intentional stretches like neck rolls, forward bends, or leg stretches.
- Use a mat or soft rug to support joints and reduce tension.
- Stretch in a quiet, dimly lit environment to reinforce bedtime cues.
💡 Tip:
Stretching on your bed? Use a Sanggol Body Pillow to support your knees or back during floor stretches.
Stretching on your bed? Use a Sanggol Body Pillow to support your knees or back during floor stretches.
Mini Wins
- Try the "legs up the wall" pose for 3–5 minutes to calm your nervous system (£).
- Incorporate breathing — inhale for 4 counts, exhale for 6 — while you stretch (£).
Long-Term Sleep Support
- Create a 10-minute evening stretch routine you do every night (££).
- Consider a short bedtime yoga video tailored for sleep (££).
- Use body or maternity pillows to support safe movement during pregnancy (£££).
📬 Small Action, Big Change:
Add a recurring calendar reminder titled “Stretch to Sleep” to gently nudge you toward this habit daily.
Add a recurring calendar reminder titled “Stretch to Sleep” to gently nudge you toward this habit daily.
Tomorrow's Focus
On Day 5, we’ll help you build a night-time mindset by focusing on calming thoughts and mental routines that support restorative rest.
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