Wind-Down Stretches: Gentle Moves That Tell Your Body It's Bedtime

Did you know your body has a bedtime helper hiding inside it? It's a hormone called melatonin, and your brain starts making more of it when the lights get dim and your body starts to relax. Slow, gentle stretches before bed can help your body relax faster — like a signal that says 'it's time to sleep now!'

In this lesson, you will: - Learn what melatonin is and what it does - Try three gentle stretches made just for bedtime - Learn why moving slowly (not fast!) helps you get sleepy - Practice a wind-down stretch routine you can use every night

When you run and jump, your heart beats fast and your body feels awake and excited. Slow stretching does the opposite. It tells your muscles to relax, one by one, and it helps slow your heartbeat down. A calm body sends a message to your brain that says, 'we're safe, we can rest now.' That message helps your brain make more melatonin, the hormone that makes you feel sleepy.

Cat-Cow: Get on your hands and knees. Slowly arch your back up like a scared cat, then dip it down like a cow's swayed back. Do this three times, nice and slow. Rag Doll: Stand up, then slowly bend forward and let your arms hang loose, like a floppy rag doll. Let your head hang heavy and breathe slowly for five breaths. Hug and Rock: Sit down, hug your knees into your chest, and gently rock side to side like a rocking chair. This one is great for the last stretch before you climb into bed.

Stretching works even better when you breathe slowly at the same time. Try breathing in through your nose while you count to four, then breathing out slowly while you count to four. Slow breathing, like slow stretching, helps calm your whole body down and get it ready for sleep.