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You lie down in your comfortable bed, looking forward to a long night filled with sweet dreams, but something’s wrong: you simply can’t stop thinking about all those deadlines, tasks and new ideas!
Or can’t your body get rid of the tension it collected during the day? Although falling asleep in such situations may seem impossible, don’t immediately turn to sleeping pills.
Do just a few simple exercises before bed and you’ll see great results fairly quickly.
We’ve prepared a set of the 8 most effective exercises to help you fall asleep faster and improve your nightly rest.
1. Sleeping Limbs Pose
Steps :
- Lie on your back with your legs extended and your arms resting alongside your body.
- Keeping your arms and legs straight, lift them up toward the ceiling.
- Hold the position for 60 seconds.
- Then relax your back and, keeping your arms and legs raised, begin shaking them for about 30 – 40 seconds until you feel your blood pulsing throughout your body.
Results : The Sleeping Limbs Pose helps relax the body, remove toxins and beat insomnia.
2. Reclining Hero Pose
Steps :
- From a kneeling position, sit back on your heels with a slight curve in your back and place your palms on the floor behind you so that your fingers point toward your back.
- Slowly arch your body backward until you are fully extended and your back touches the floor.
- If you can’t lie down completely, stay propped up on your elbows.
- Hold the position for 30 – 60 seconds.
Results : The Reclining Hero Pose relieves tiredness in your legs, lowers high blood pressure and helps get rid of insomnia.
3. Fish Pose
Steps :
- Sit on the floor with your legs extended in front of you and your hands placed under your buttocks with palms facing down.
- Open your chest and shoulders and slowly arch backward onto your forearms.
- Relax your neck and lower your body until the crown of your head touches the floor.
- Hold the position for 30 – 60 seconds.
Results : The Fish Pose helps reduce chronic fatigue and increases production of melatonin, the hormone responsible for a good night’s sleep.
4. Nighttime Goddess Stretch
Steps :
- Lie on your back with knees bent and arms stretched alongside your body, palms facing up.
- Bring the soles of your feet together and let your knees drop down and out to the sides to form a diamond shape.
- Hold this position for 2 – 3 minutes
Results : This hip-opening pose helps lower blood pressure, slows the pulse and relieves headaches.
5. Happy Baby Pose
Steps :
- Lie on your back and draw your knees toward your chest.
- With your right hand, grasp the outer edge of your right foot and with your left hand the edge of your left foot. The soles of your feet should face the ceiling.
- undefined spread them as wide as possible to the sides.
- Slowly begin to rock your body from side to side, gently massaging your back.
- Perform the exercise for 1 – 2 minutes.
Results : The Happy Baby Pose relieves tension in the lower back and hips and eases stress and anxiety.
6. Hamstring Stretch
Steps :
- Lie on your back with your legs extended and your arms resting alongside your body.
- Keeping your legs straight, lift them toward the ceiling and over your head until you feel a pull in your lower back.
- Lift your head and shoulders off the floor and grab your ankles with your hands.
- Hold this position for 30 – 60 seconds.
Results : This pose stretches your hamstrings and relieves lower back tension — exactly what you need after sitting all day.
7. Legs-Up-the-Wall Pose
Steps :
- Lie on your back with your legs raised and resting against a wall.
- Let your arms rest loosely alongside your body, palms facing up.
- If you feel tension in any part of your body, try placing a blanket under your hips or move your buttocks a little further away from the wall.
- Hold this position for 5 – 10 minutes.
Results : This pose redirects blood flow in the body and helps calm the nervous system and relieve fatigue.
8. Standing Forward Fold
Steps :
- Place a pillow or folded blanket on a chair and stand upright in front of it.
- Inhale and raise your arms above your head to stretch your spine.
- Exhale and lean forward until your forehead rests on the pillow.
- Place your hands on the pillow as well and relax your body.
- Hold this position for 3 – 60 seconds.
Results : Such an inversion of the upper body can calm your nervous system and release your spine.
What to keep in mind
These exercises should be the last thing you do before sleeping. If you don’t want to ruin their effect, don’t check your phone, turn off the TV and don’t consume anything after doing them.
