{"id":68511,"date":"2024-12-25T11:08:33","date_gmt":"2024-12-25T11:08:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68511"},"modified":"2024-12-25T13:33:23","modified_gmt":"2024-12-25T13:33:23","slug":"somatic-exercises-to-do-in-bed","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/","title":{"rendered":"The Best Somatic Exercises to Do in Bed: Six Bedtime Somatic Exercises and Their Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#What_Are_Somatic_Exercises\" >What Are Somatic Exercises?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#What_Time_of_Day_Is_Best_to_Do_Somatic_Exercises\" >What Time of Day Is Best to Do Somatic Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#Should_You_Do_Somatic_Exercises_Before_Bed\" >Should You Do Somatic Exercises Before Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#What_Somatic_Exercises_Can_I_Do_in_Bed\" >What Somatic Exercises Can I Do in Bed?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#Arch_and_Flatten\" >Arch and Flatten<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#Arch_and_Curl\" >Arch and Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#Seated_Twists\" >Seated Twists<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#What_Exercise_Is_Best_Before_Bed\" >What Exercise Is Best Before Bed?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#The_Bear_Hug\" >The Bear Hug<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#Eye_Press_Breathing\" >Eye Press Breathing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#What_Is_Somatic_Work_for_Sleep\" >What Is Somatic Work for Sleep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#What_time_of_day_is_best_for_doing_somatic_exercises\" >What time of day is best for doing somatic exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#Is_it_a_good_idea_to_exercise_before_bed\" >Is it a good idea to exercise before bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#Is_it_OK_to_do_calisthenics_before_bed\" >Is it OK to do calisthenics before bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#Is_it_okay_to_do_resistance_training_before_bed\" >Is it okay to do resistance training before bed?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Somatic exercises are rising in popularity, and for good reason, due to their effectiveness. If you\u2019re not familiar with somatic exercises, they\u2019re exercises that involve performing movement simply for the sake of <\/span><i><span style=\"font-weight: 400;\">movement<\/span><\/i><span style=\"font-weight: 400;\">. So rather than simply focusing on the end result, they focus on your present bodily sensations to help connect your mind and body.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercises_To_Do_In_Bed\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises are simple yet effective and they\u2019re done with little to no equipment. They can even be done in the comfort of your own home. And when we say comfort, we mean it. There are quite a few somatic exercises that can be done in bed! These bedtime somatic exercises can be done either before bed or literally in your bed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this blog post, we\u2019re going to look at a few of the best somatic exercises to do in bed and before bedtime to help improve your sleep.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Somatic_Exercises\"><\/span><b>What Are Somatic Exercises?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we dive into bedtime <a href=\"https:\/\/betterme.world\/articles\/10-somatic-exercises-to-release-stress-in-the-body\/\">somatic exercises<\/a>, let\u2019s first define <\/span><i><span style=\"font-weight: 400;\">what<\/span><\/i><span style=\"font-weight: 400;\"> somatic exercises are. \u201cSomatic\u201d means \u201cof, or relating to, or affecting that body\u201d <\/span><a href=\"https:\/\/www.merriam-webster.com\/dictionary\/somatic\"><span style=\"font-weight: 400;\">(9)<\/span><\/a><span style=\"font-weight: 400;\">. Therefore, somatic exercises are movements that focus on strengthening your mind-body connection to help relieve tension and promote overall physical and mental well-being <\/span><a href=\"https:\/\/www.today.com\/health\/diet-fitness\/what-is-somatic-workout-rcna138383\"><span style=\"font-weight: 400;\">(13)<\/span><\/a><span style=\"font-weight: 400;\">. In addition, somatic movement may help with chronic pain, trauma healing, relaxation, flexibility, mobility, and managing emotions <\/span><a href=\"https:\/\/www.onepeloton.com\/blog\/somatic-movement\/\"><span style=\"font-weight: 400;\">(16)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercises_To_Do_In_Bed\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66389\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1-1024x576.png\" alt=\"Somatic Exercises To Do In Bed\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">There are somatic exercises for a variety of things, including for weight loss, lowering cortisol levels, releasing pent-up emotions, and releasing trauma. However, in this article, we\u2019ll be focusing on somatic exercises that you can do either in bed or before bedtime to help your quality of sleep.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Time_of_Day_Is_Best_to_Do_Somatic_Exercises\"><\/span><b>What Time of Day Is Best to Do Somatic Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can do somatic exercises at any time of day, but the best time of day is either first thing in the morning or before bed. One of the wonderful things about <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-cortisol-belly\/\">somatic exercises<\/a> is that they only take around five to 20 minutes a day to do &#8211; how long you want to spend on them is up to you and your busy schedule. Even just performing somatic exercises for five minutes a day can help remind your brain to keep your body flexible and help strengthen the mind-body connection <\/span><a href=\"https:\/\/somatics.org\/shop\/guides\/catstretch.html#:~:text=You%20can%20also%20do%20it,fluid%2C%20fit%2C%20and%20comfortable\"><span style=\"font-weight: 400;\">(11)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performing these exercises as soon as you wake up can help prepare you for the day by focusing on establishing control over your muscles after a period of inactivity <\/span><a href=\"https:\/\/learnsomatics.ie\/making-somatics-part-of-your-routine-part-1\/\"><span style=\"font-weight: 400;\">(6)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the same time, performing somatic exercises at <\/span><i><span style=\"font-weight: 400;\">night<\/span><\/i><span style=\"font-weight: 400;\"> can help relieve stress and tension from your day, in addition to helping you achieve better, more restful, and deeper sleep by calming your nervous system <\/span><a href=\"https:\/\/learnsomatics.ie\/making-somatics-part-of-your-routine-part-1\/\"><span style=\"font-weight: 400;\">(6)<\/span><\/a><span style=\"font-weight: 400;\">. If you\u2019re looking for a simple, effective way to help improve your ability to fall asleep and stay asleep, performing bedtime somatic exercises may be the best time of day for these movements (<\/span><a href=\"https:\/\/openpublichealthjournal.com\/VOLUME\/13\/PAGE\/232\/ABSTRACT\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercises_To_Do_In_Bed\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Do_Somatic_Exercises_Before_Bed\"><\/span><b>Should You Do Somatic Exercises Before Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes! Somatic exercises are great to do <a href=\"https:\/\/betterme.world\/articles\/is-drinking-milk-before-bed-good-for-weight-loss\/\">before bed<\/a>. Doing these exercises either before bedtime or in bed can have many benefits that will help provide you with better sleep. This is due to the effect certain somatic exercises have on helping you balance and calm your nervous system. As a result, this can help your nervous system shift from the sympathetic (fight-or-flight) activation to parasympathetic (rest-and-digest) activation, which results in helping you fall asleep and ridding your mind of an overload of thoughts and emotions <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performing somatic exercise at bedtime can have many benefits, including increasing the quality of your sleep. Good-quality sleep is incredibly important, not just for productivity but also because it has a major impact on your mental, emotional, and physical health <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">. But how do you get good sleep to begin with? Some of the main factors that help achieve a restorative night\u2019s sleep <\/span><i><span style=\"font-weight: 400;\">are <\/span><\/i><span style=\"font-weight: 400;\">your mental, emotional, and physical state <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How do you get into the cycle of improving your mental, emotional, and physical state in order to attain a better night\u2019s sleep? Well, one of the best ways you can achieve this is by using somatic exercises at bedtime to calm your nervous system <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-movement-therapy\/\">Somatic Movement Therapy: Practices and Benefits for Everyday Life<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Somatic_Exercises_Can_I_Do_in_Bed\"><\/span><b>What Somatic Exercises Can I Do in Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When thinking of exercise, you most likely think of a high-intensity workout that leaves you sweating and out of breath. While those types of workouts are good, somatic exercises, although they\u2019re usually low-intensity, are still incredibly beneficial. And one of the best parts about them is that there are certain somatic exercises you can do while simply lying in bed. Let\u2019s look at a few of the best somatic exercises to do in bed for tension relief.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Arch_and_Flatten\"><\/span><b>Arch and Flatten<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re struggling with lower-back pain and are looking for an exercise to help you release and regain control of your lower back and abdominal muscles, the arch and flatten exercise is the one for you. This is a type of proprioceptive exercise that can help release involuntary muscle contractions in the lower back and abdomen, helping with muscle tightness and lower-back pain by alleviating compression of the lumbar muscle <\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2019\/03\/Arch-and-Flatten.pdf\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>To perform the arch and flatten exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your back with your knees bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arch and flatten your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Inhale<\/span><\/i><span style=\"font-weight: 400;\"> while going <\/span><i><span style=\"font-weight: 400;\">up<\/span><\/i><span style=\"font-weight: 400;\">, and <\/span><i><span style=\"font-weight: 400;\">exhale<\/span><\/i><span style=\"font-weight: 400;\"> while going <\/span><i><span style=\"font-weight: 400;\">down<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this exercise a few times, making sure to do it very slowly and consciously <\/span><a href=\"https:\/\/somatics.org\/shop\/guides\/catstretch.html\"><span style=\"font-weight: 400;\">(11)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercises_To_Do_In_Bed\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66627\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1-1024x640.png\" alt=\"Somatic Exercises To Do In Bed\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1-1472x920.png 1472w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/somatic-bedtime-routine-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Arch_and_Curl\"><\/span><b>Arch and Curl<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The arch and curl exercise engages the muscles in your lower back, abdomen, and chest to help release involuntary muscle contractions in them. It also releases lower-back tightness and pain, neck tightness and pain, headaches, and shallow breathing <\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2019\/03\/Arch-and-Curl.pdf\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">. Although it\u2019s simple, this exercise works to touch a variety of conditions\u2014and all from the comfort of your bed!<\/span><\/p>\n<p><b>To perform the arch and curl exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with both knees bent and your hands interlaced behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale while lowering your head and arching your back\u2014engaging the abdominal and chest muscles to help lift your head up and curl toward your bent knees <\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2019\/03\/Arch-and-Curl.pdf\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale while lifting your head and flattening your back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this exercise one to 10 times, making sure it\u2019s done slowly and consciously each time <\/span><a href=\"https:\/\/somatics.org\/shop\/guides\/catstretch.html\"><span style=\"font-weight: 400;\">(11)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Twists\"><\/span><b>Seated Twists<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lastly, the seated twists exercise is a great somatic exercise for those who are experiencing tightness and pain in their back, neck, or abdomen. This exercise helps you regain control of the muscles that rotate your spine and helps with conditions such as tightness, disc problems, scoliosis, and pelvic rotation <\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2020\/05\/Seated-Twist.pdf\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>To perform the seated twist exercise:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a comfortable place to sit. Don\u2019t rush through this process and take your time slowly doing this exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your <\/span><i><span style=\"font-weight: 400;\">right<\/span><\/i><span style=\"font-weight: 400;\"> hand on your <\/span><i><span style=\"font-weight: 400;\">left<\/span><\/i><span style=\"font-weight: 400;\"> shoulder with your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your knees facing <\/span><i><span style=\"font-weight: 400;\">left<\/span><\/i><span style=\"font-weight: 400;\">, rotate your trunk to the left three times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your trunk motionless at full left, then turn both your <\/span><i><span style=\"font-weight: 400;\">head<\/span><\/i><span style=\"font-weight: 400;\"> and your <\/span><i><span style=\"font-weight: 400;\">trunk<\/span><\/i><span style=\"font-weight: 400;\"> to the <\/span><i><span style=\"font-weight: 400;\">right<\/span><\/i><span style=\"font-weight: 400;\"> and back three times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, turn both your head and your trunk in <\/span><i><span style=\"font-weight: 400;\">alternate <\/span><\/i><span style=\"font-weight: 400;\">directions three times for the <\/span><i><span style=\"font-weight: 400;\">full spinal twist<\/span><\/i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While holding your trunk to the left, alternate lifting your face to the ceiling and dropping your eyes to the floor three times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish this exercise by repeating this process while holding your trunk to the right <\/span><a href=\"https:\/\/somatics.org\/shop\/guides\/catstretch.html\"><span style=\"font-weight: 400;\">(11)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercise_Is_Best_Before_Bed\"><\/span><b>What Exercise Is Best Before Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We\u2019ve already gone over some beneficial somatic exercises you can do in bed while lying down. Let\u2019s look at a few additional bedtime somatic exercises you can do either in bed or in a chair and help improve your sleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bear hug is a simple yet soothing exercise that focuses on the soothing power of self-touch to help lower cortisol levels, which makes it one of the most effective somatic exercises for reducing cortisol levels <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">. In addition, the eye press breathing exercise focuses on ridding your body of distractions and helps you slip into a state of calm and relaxation, both of which are essential for a good night\u2019s sleep <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercises_To_Do_In_Bed\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66193\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_3-1024x576.png\" alt=\"Somatic Exercises To Do In Bed\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_3-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s dive into these three exercises deeper and discuss how to perform them, in addition to how they are beneficial for helping you achieve a deep, restful night\u2019s sleep.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Bear_Hug\"><\/span><b>The Bear Hug<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There\u2019s nothing quite like a good bear hug from a friend or a loved one, but have you ever tried giving <\/span><i><span style=\"font-weight: 400;\">yourself <\/span><\/i><span style=\"font-weight: 400;\">a really mindful bear hug? In fact, giving yourself a bear hug can provide a lot of benefits. The bear hug exercise is a technique that helps you fall asleep better by relaxing and releasing the many thoughts and emotions that are overloading your mind <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a grounding technique that helps reduce your feelings of being overwhelmed and feeling tense <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">, which can often catch up with you at the end of the day as you\u2019re trying to sleep. This is one of the simplest somatic exercises for reducing cortisol levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8906645\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). It does this by using touch to soothe you, which signals to your brain to slow down your rate, leading to lower cortisol levels <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">. Studies have shown that an increase in cortisol levels can result in sleep deprivation <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4688585\/\"><span style=\"font-weight: 400;\">(5)<\/span><\/a><span style=\"font-weight: 400;\">. Therefore, lowering cortisol levels can improve sleep.<\/span><\/p>\n<p><b>To perform the bear hug exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit down in a comfortable place, such as your bed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternately tap each shoulder, firmly but gently, while facing straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head straight and move your eyes in the corresponding direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust your pace as it\u2019s comfortable <\/span><a href=\"https:\/\/neurofit.app\/exercise\/en\/bear_hug\/\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-bedtime-routine\/\">Somatic Bedtime Routine: How it Helps and What it Looks Like<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eye_Press_Breathing\"><\/span><b>Eye Press Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It may not be news to you that distractions such as your phone can hinder and negatively affect your sleep and ability to <\/span><i><span style=\"font-weight: 400;\">fall asleep<\/span><\/i><span style=\"font-weight: 400;\">. In fact, the blue light from your phone screen not only makes falling asleep difficult, it also makes it more difficult to wake up the next day <\/span><a href=\"https:\/\/intermountainhealthcare.org\/blogs\/why-it-is-time-to-ditch-the-phone-before-bed\"><span style=\"font-weight: 400;\">(14)<\/span><\/a><span style=\"font-weight: 400;\">. That being said, taking the time to unplug and rid yourself of distractions before bed can provide you with better-quality sleep. This helps your body slow down and finally rest <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This technique is a slow-paced <a href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/\">breathing technique<\/a> that helps calm your nervous system. As you do this bedtime somatic exercise, you\u2019re communicating to the nervous system that it\u2019s safe to slow down by closing your eyes, focusing on the lower belly, and breathing slowly through your nose <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>To perform the eye press breathing exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down in bed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your wrists gently across your closed eyes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on taking slow, deep breaths through your nose while filling your belly with air and exhale as your belly falls flat. Continue this cycle of breathing for a few minutes. When you\u2019re ready to close this practice, take your time to relax your breathing and slowly open your eyes. You may even fall asleep during this exercise. <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercises_To_Do_In_Bed\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Somatic_Work_for_Sleep\"><\/span><b>What Is Somatic Work for Sleep?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic work for sleep involves somatic techniques that help manage insomnia by improving the mind-body connection <\/span><a href=\"https:\/\/byrepose.com\/journal\/somatic-therapy-techniques-to-combat-insomnia#:~:text=Somatic%20therapy%20techniques%20offer%20a,consistency%20and%20patience%20are%20key\"><span style=\"font-weight: 400;\">(10)<\/span><\/a><span style=\"font-weight: 400;\"> to help your body relax and prepare for a deep, restful night\u2019s sleep. This is done by using somatic exercises to cultivate awareness of bodily sensations, release tension, and calm the nervous system <\/span><a href=\"https:\/\/byrepose.com\/journal\/somatic-therapy-techniques-to-combat-insomnia#:~:text=Somatic%20therapy%20techniques%20offer%20a,consistency%20and%20patience%20are%20key\"><span style=\"font-weight: 400;\">(10)<\/span><\/a><span style=\"font-weight: 400;\">. As a result, you experience more peaceful, rejuvenating sleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the main factors that contribute to poor sleep is stress and feeling overwhelmed. These somatic exercises help manage this by helping release stress, muscle tension, emotions, and feeling overwhelmed, which promotes a sense of calm as you fall asleep <\/span><a href=\"https:\/\/byrepose.com\/journal\/somatic-therapy-techniques-to-combat-insomnia#:~:text=Somatic%20therapy%20techniques%20offer%20a,consistency%20and%20patience%20are%20key\"><span style=\"font-weight: 400;\">(10)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many of these bedtime <a href=\"https:\/\/betterme.world\/articles\/somatic-workout-for-women\/\">somatic exercises<\/a> also focus on restoring balance and a sense of calm in your nervous system. Those who struggle with insomnia or sleep issues are most likely carrying a great deal of stress and emotions, but by consistently practicing somatic exercises before bed, you can start to see an improvement in your sleep and overall well-being <\/span><a href=\"https:\/\/neurofit.app\/blog\/posts\/3-somatic-exercises-to-support-a-good-nights-sleep\"><span style=\"font-weight: 400;\">(15)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercises_To_Do_In_Bed\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66197\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_2-1024x576.png\" alt=\"Somatic Exercises To Do In Bed\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_2-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_time_of_day_is_best_for_doing_somatic_exercises\"><\/span><strong>What time of day is best for doing somatic exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can do somatic exercises any time of day, but the best time to do somatic exercises is typically as soon as you wake up in the morning or immediately before bedtime. If you\u2019re doing somatic exercises with the goal of releasing emotions, stress, and feeling overwhelmed, then doing them at bedtime can help improve the quality of your sleep (<\/span><a href=\"https:\/\/openpublichealthjournal.com\/VOLUME\/13\/PAGE\/232\/ABSTRACT\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_a_good_idea_to_exercise_before_bed\"><\/span><strong>Is it a good idea to exercise before bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A gentle, low-intensity workout before bed can help you fall asleep faster and spend more time in a deep sleep. However, a high-intensity workout may negatively affect your ability to sleep well <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/does-exercising-at-night-affect-sleep\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_do_calisthenics_before_bed\"><\/span><strong>Is it OK to do calisthenics before bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Performing calisthenics before bed can help lower cortisol and reduce distress, which can lead to a better night\u2019s sleep <\/span><a href=\"https:\/\/gravity.fitness\/blogs\/lifestyle\/should-you-train-calisthenics-in-the-morning-or-the-evening#:~:text=Pros%20and%20cons%20of%20training%20calisthenics%20in%20the%20evening&amp;text=But%20on%20the%20downside%2C%20evening,interfere%20with%20your%20evening%20plans\"><span style=\"font-weight: 400;\">(8)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_okay_to_do_resistance_training_before_bed\"><\/span><strong>Is it okay to do resistance training before bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">One study found resistance exercise helped people achieve an additional 40 minutes of sleep and reduced the number of times they woke up during the night <\/span><a href=\"https:\/\/www.cnn.com\/2022\/03\/03\/health\/weight-training-sleep-wellness\/index.html#:~:text=The%20study%20found%20that%20in,efficiency%2C%20but%20not%20as%20much\"><span style=\"font-weight: 400;\">(12)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Exercises_To_Do_In_Bed\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In conclusion, somatic exercises, which focus on the movement and sensation of the body to strengthen the mind-body connection, are gaining popularity for their effectiveness in improving physical and mental well-being. One of the best things about somatic exercises is that they\u2019re low-intensity and can be done in the comfort of your own home and even in the comfort of <\/span><i><span style=\"font-weight: 400;\">your bed<\/span><\/i><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite their simplicity and ease, involving little to no equipment, they can be incredibly beneficial and even help relieve tension, enhance relaxation, and address various issues such as chronic pain, trauma, and emotional distress. Practicing somatic exercises, particularly before bedtime or in bed, has been found to significantly improve sleep quality by calming the nervous system and transitioning from a state of distress to one of relaxation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To learn more about the benefits of bedtime somatic exercises, check out our blog and read our posts on <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-stretches-you-can-do-in-bed\/\"><b>somatic stretches in bed<\/b><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/betterme.world\/articles\/meditation-for-insomnia\/\"><b>meditation for insomnia<\/b><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/betterme.world\/articles\/exercises-to-do-in-bed\/\"><b>exercises to do in bed<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Somatic exercises are rising in popularity, and for good reason, due to their effectiveness. If you\u2019re not familiar with somatic exercises, they\u2019re exercises that involve performing movement simply for the sake of movement. So rather than simply focusing on the end result, they focus on your present bodily sensations to help connect your mind and [&hellip;]<\/p>\n","protected":false},"author":98,"featured_media":68512,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[137,209],"tags":[],"coauthors":[252,213],"class_list":["post-68511","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep","category-somatic-exercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Somatic Exercises to Do in Bed: Six Bedtime Somatic Exercises and Their Benefits - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn how to do some of the best \u2605 SOMATIC EXERCISES TO DO IN BED \u27a4 and why they\u2019re beneficial for helping you get a restful night\u2019s sleep.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Somatic Exercises to Do in Bed: Six Bedtime Somatic Exercises and Their Benefits\" \/>\n<meta property=\"og:description\" content=\"Learn how to do some of the best \u2605 SOMATIC EXERCISES TO DO IN BED \u27a4 and why they\u2019re beneficial for helping you get a restful night\u2019s sleep.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-25T13:33:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4585-somatic-exercises-to-do-in-bed-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Aimee Egger, Sachini Akuretiya, MS\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Aimee Egger, Sachini Akuretiya, MS\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/\"},\"author\":{\"name\":\"Aimee Egger\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/e9d1891be2d30c753fff88eef427673d\"},\"headline\":\"The Best Somatic Exercises to Do in Bed: Six Bedtime Somatic Exercises and Their Benefits\",\"dateModified\":\"2024-12-25T13:33:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/\"},\"wordCount\":2292,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercises-to-do-in-bed\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4585-somatic-exercises-to-do-in-bed.png\",\"articleSection\":[\"Sleep\",\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Somatic exercises are rising in popularity, and for good reason, due to their effectiveness. If you\u2019re not familiar with somatic exercises, they\u2019re exercises that involve performing movement simply for the sake of <\/span><i><span style=\\\"font-weight: 400;\\\">movement<\/span><\/i><span style=\\\"font-weight: 400;\\\">. So rather than simply focusing on the end result, they focus on your present bodily sensations to help connect your mind and body.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These exercises are simple yet effective and they\u2019re done with little to no equipment. They can even be done in the comfort of your own home. And when we say comfort, we mean it. There are quite a few somatic exercises that can be done in bed! These bedtime somatic exercises can be done either before bed or literally in your bed.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this blog post, we\u2019re going to look at a few of the best somatic exercises to do in bed and before bedtime to help improve your sleep.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Somatic Exercises?\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before we dive into bedtime <a href=\\\"https:\/\/betterme.world\/articles\/10-somatic-exercises-to-release-stress-in-the-body\/\\\">somatic exercises<\/a>, let\u2019s first define <\/span><i><span style=\\\"font-weight: 400;\\\">what<\/span><\/i><span style=\\\"font-weight: 400;\\\"> somatic exercises are. \u201cSomatic\u201d means \u201cof, or relating to, or affecting that body\u201d <\/span><a href=\\\"https:\/\/www.merriam-webster.com\/dictionary\/somatic\\\"><span style=\\\"font-weight: 400;\\\">(9)<\/span><\/a><span style=\\\"font-weight: 400;\\\">. 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If you\u2019re not familiar with somatic exercises, they\u2019re exercises that involve performing movement simply for the sake of <\/span><i><span style=\"font-weight: 400;\">movement<\/span><\/i><span style=\"font-weight: 400;\">. So rather than simply focusing on the end result, they focus on your present bodily sensations to help connect your mind and body.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">These exercises are simple yet effective and they\u2019re done with little to no equipment. They can even be done in the comfort of your own home. And when we say comfort, we mean it. There are quite a few somatic exercises that can be done in bed! These bedtime somatic exercises can be done either before bed or literally in your bed.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this blog post, we\u2019re going to look at a few of the best somatic exercises to do in bed and before bedtime to help improve your sleep.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Somatic Exercises?\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before we dive into bedtime <a href=\"https:\/\/betterme.world\/articles\/10-somatic-exercises-to-release-stress-in-the-body\/\">somatic exercises<\/a>, let\u2019s first define <\/span><i><span style=\"font-weight: 400;\">what<\/span><\/i><span style=\"font-weight: 400;\"> somatic exercises are. \u201cSomatic\u201d means \u201cof, or relating to, or affecting that body\u201d <\/span><a href=\"https:\/\/www.merriam-webster.com\/dictionary\/somatic\"><span style=\"font-weight: 400;\">(9)<\/span><\/a><span style=\"font-weight: 400;\">. 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