Getting a restful night’s sleep revives your body and mind. But it seems almost impossible these days. You’re constantly on the go with work, kids, and everything else. By the time you climb into bed, you’re already thinking about tomorrow. Wondering what to wear, packing lunches, that appointment, on and on. Try these bedtime stretches/exercises. They’ll help you relax your nervous system, slow your heart rate, and calm your muscles and mind.
Ready? Ok, gather some pillows and eliminate any distractions (phone, tv, etc.). Remember, move slowly and carefully, maintaining a relaxed state throughout the stretches.
Legs Up the Wall Pose / 0–2 minutes • Sit facing a wall with your bottom about six inches away from it • Lie back and extend your legs up the wall • If this is too intense, slide your butt farther away from the wall • If you want more stretch, shift closer to the wall • Let your arms rest at your sides, palms facing down, and breathe gently
Child’s Pose / 2–3 minutes • Sit up comfortably on your heels • Roll your torso forward, bringing your forehead to rest on the floor/pillow in front of you • Lower your chest as close to your knees as you comfortably can, extend your arms in front of you • Hold the pose and breathe
Rock-A-Bye Roll / 3–4 minutes • Lying on your back, hug knees into your chest • Wrap both arms around your shins with clasped hands • Inhale and rock your body up to sit, then exhale as you roll back • Continue for one minute, then roll back, extend arms and legs, and drift off to sleep