8 Early Night Exercises That Will Help You Sleep Like a Baby

You lie in a comfortable bed, looking forward to a good night’s sleep… but something is wrong: you just can’t relax. Then your mind starts to be invaded by deadlines, tasks and ideas! Or your body can’t get rid of the tension built up throughout the day. While falling asleep may seem impossible in such situations, don’t rush to take sleeping pills. Just do a few simple exercises before bed to get results quickly.

O awesome.club gathered 8 of the most effective exercises that will help you fall asleep faster and improve the quality of your sleep.

What to do:

Lie on your back with your legs extended and your arms at your sides. Keeping your arms and legs straight, lift them off the floor towards the ceiling. Hold the pose for 60 seconds. Then relax your back and, keeping your arms and legs in the air, start shaking them for 30 to 40 seconds until you feel the blood pumping throughout your body.

Results: Sleeping Limb Pose helps to relax the body, eliminate toxins and fight insomnia.

What to do:

Sit on your knees with your glutes over your heels, your spine slightly bent back and your palms on the floor behind you, with your fingers pointing towards your glutes. Slowly bend your body backwards until you are able to lay your back on the floor for a full stretch. If you can’t lie down completely, balance on your elbows. Hold the position for 30 to 60 seconds.

Results: The hero’s reclining pose relieves tired legs, lowers blood pressure, and helps fight insomnia.

What to do:

Sit on the floor with your legs extended in front of you and your hands placed under your buttocks, palms down. She opens her chest and shoulders and slowly leans back over her forearms. Relax your neck and lower your body until the top of your head lightly touches the floor. Hold the position for 30 to 60 seconds.

Results: Fish Pose helps relieve chronic fatigue and increases the production of melatonin, the hormone responsible for a good night’s sleep.

What to do:

Lie on your back with your knees bent and your arms by your sides, palms up. Bring the soles of your feet together and open your knees, forming a diamond pattern. If you feel the hip stretch is too intense, place pads under each of your knees. Stay in this position for 2 to 3 minutes.

Results: This hip-opening pose helps lower blood pressure, slows your heart rate, and reduces headaches.

What to do:

Lie on your back and bring your knees towards your chest. Grab the outside edge of the right foot with your right hand and the outside edge of your left foot with your left hand. Make sure the bottom of your feet are facing the ceiling. Bring your knees to the sides as wide as possible. Slowly start rocking your body from side to side, gently massaging your back. Do the exercise for 1 to 2 minutes.

Results: The Happy Baby Pose releases tension from your lower back and hips and relieves stress and anxiety.

What to do:

Lie on your back with your legs extended and your arms at your sides. Keeping your legs straight, lift them towards the ceiling and then bring them towards your head, until you feel the stretch in your hips. Lift your head and shoulders off the floor and grab your ankles with your hands. Stay in this position for 30 to 60 seconds.

Results: This pose stretches the hamstring muscles (located at the back of the thighs) and releases tension from the lower back. That’s exactly what you need if you’re used to sitting around all day.

What to do:

Lie on your back with your legs stretched out against the wall. Let your arms rest by your sides, palms facing up. If you feel tension in any part of your body, try placing a blanket under your hips or sliding your buttocks further away from the wall. Stay in this position for 5 to 10 minutes.

Results: This pose redirects the body’s blood flow and helps calm the nervous system and reduce tiredness.

What to do:

Place a pillow or folded blanket over a chair and stand in front of it. Inhale and lift your arms above your head to lengthen your spine. Exhale and bend your body forward until your forehead rests on the pillow. Place your arms on the pillow and relax your body. Stay in this position for 30 to 60 seconds.

Results: Curving the upper body in this way calms the nervous system and relaxes the spine.

Remember if: these exercises should be the last thing you do before bed. If you don’t want to cut the beneficial effects, don’t look at your cell phone, don’t turn on the TV or have a snack after these postures.

Do you know other ways to fall asleep easily and get a good night’s rest? Please share your tips in the comments!