I stretch when I wake up and again before bed as a part of routine setting. The benefit is sleep is better and then so is your wake up!
I start with child’s pose and sometimes it stops at child pose. Other times I could go into 10 minutes of stretching. I listen to my body and then do what feels best.
That’s it, then repeat.
It actually takes a long time for me to put my phone down before i go to bed. I literally am so clingy to my phone and its quite diffucult to put my phone down but I am constantly working on it to reduce the amount of time I spend on my phone