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You lie down in your comfortable bed, looking forward to a long night filled with sweet dreams, but something is wrong: you simply can’t stop thinking about all those deadlines, tasks and new ideas!
Or does your body fail to get rid of the tension accumulated during the day? Although falling asleep in such situations may seem impossible, don’t immediately resort to sleeping pills.
Do just a few simple exercises before bed and you’ll see great results fairly quickly.
We’ve prepared for you a set of the 8 most effective exercises that will 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 upward toward the ceiling.
- Hold the position for 60 seconds.
- Then relax your back, and while keeping your arms and legs lifted, begin to shake them for about 30 – 40 seconds, until you feel your blood pulsing through your body.
Results : The Sleeping Limbs Pose helps relax the body, eliminate toxins and beat insomnia.
2. Reclining Hero Pose
Steps :
- From a kneeling position sit back on your heels with your back slightly arched and your palms on the floor behind you so that your fingers point toward your back.
- Slowly lean your body back until you are fully extended and your back touches the floor.
- If you can’t lie back fully, remain propped on your elbows.
- Hold the position for 30 – 60 seconds.
Results : The Reclining Hero Pose relieves fatigue 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, palms facing down, under your buttocks.
- Open your chest and shoulders and slowly arch back 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 alleviate 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 your knees bent and your 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.
- Hold this position for 2 – 3 minutes
Results : This hip-opening pose helps lower blood pressure, slow the pulse and relieve headaches.
5. Happy Baby Pose
Steps :
- Lie on your back and draw your knees toward your chest.
- With your right hand grab 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.
- 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 toward your head until you feel a stretch in your lower back.
- Lift your head and shoulders off the floor and grasp your ankles with your hands.
- Hold this position for 30 – 60 seconds.
Results : This pose stretches your hamstrings and relieves tension in the lower back, which is 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 lie relaxed at your sides, palms facing up.
- If you feel tension in any part of the 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 the flow of blood in your body and helps calm the nervous system and reduce fatigue.
8. Stand in a Forward Bend
Steps :
- Place a pillow or folded blanket on a chair and stand upright in front of it.
- Inhale and raise your arms overhead to stretch your spine.
- Exhale and bend forward until your forehead rests on the pillow.
- Also place your hands on the pillow and relax your body.
- Hold this position for 3 – 60 seconds.
Results : Such an inversion of the upper body can soothe your nervous system and relax your spine.
What to keep in mind
These exercises should be the last thing you do before bed. If you don’t want to spoil their effect, don’t check your phone, turn off the TV and don’t consume anything after doing them.
