8 Evening Exercises That Will Help You Sleep Like a Baby

You get into your comfortable bed, looking forward to a long night of sweet dreams...but something’s wrong: you just can’t stop thinking about those deadlines, to-dos, and new ideas! Or your body can’t get rid of the tension that’s built up throughout the day. While falling asleep might seem impossible in such situations, don’t rush to take sleeping pills. Just do some simple exercises right before hitting the sheets and you’ll see great results pretty quickly.

We put together 8 of the most effective exercises that will help you fall asleep faster and improve your rest every night.

8. Sleeping limb pose

What to do:

• Lie down on your back with your legs straight and your arms at your sides.
• Keeping your arms and legs straight, raise them off the floor toward the ceiling.
• Hold the pose for 60 seconds.
• Then relax your back and while holding your arms and legs in the air, start shaking them for 30-40 seconds until you feel the blood pulsing all over your body.

Results: The sleeping limb pose helps to relax your body, get rid of toxins, and beat insomnia.

7. Reclined hero pose

What to do:

• Sit down on your knees with your buttocks on your heels, your spine slightly bent backward, and your palms on the floor behind you with your fingers pointing toward your glutes.
• Slowly bend your body backward until you can lay your back on the ground for a full stretch.
• If you can’t fully lie down, balance yourself on your elbows.
• Hold the position for 30-60 seconds.

Results: The reclined hero pose relieves the tiredness in your legs, reduces high blood pressure, and helps to get rid of insomnia.

6. Fish pose

What to do:

• Sit down on the floor with your legs straight in front of you and your hands placed under your glutes, palms down.
• Open your chest and shoulders and slowly bend backward on 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 to ease chronic fatigue and boost the production of melatonin, the hormone that’s responsible for a good night’s sleep.

5. Nighttime goddess stretch

What to do:

• Lie down on your back with your knees bent and your arms at your sides, palms up.
• Bring the soles of your feet together and let your knees fall open to form a diamond shape.
• If you feel that the stretch in your hips is too intense, place pillows under each of your knees.
• Stay in this pose for 2-3 minutes.

Results: This hip-opening pose helps to lower your blood pressure, slow the heart rate, and reduce headaches.

4. Happy baby pose

What to do:

• Lie down on your back and bring your knees toward your chest.
• Grab the outside edge of your right foot with your right hand and the outside edge of your left foot with your left hand. Make sure that the bottoms of your feet face the ceiling.
• Take your knees to the sides as wide as you can.
• Slowly start rocking your body from side to side, gently massaging your back.
• Do the exercise for 1-2 minutes.

Results: The happy baby pose releases the tension in your lower back and hips and relieves stress and anxiety.

3. Hamstring stretch

What to do:

• Lie down on your back with your legs straight and your arms at your sides.
• Keeping your legs straight, raise them toward the ceiling and to your head until you feel a stretch in your hips.
• Raise your head and shoulders off the floor and grab your ankles with your hands.
• Stay in this position for 30-60 seconds.

Results: This pose stretches your hamstrings and releases the tension in your lower back which is just what you need if you’ve been sitting all day.

2. Legs-up-the-wall pose

What to do:

• Lie on your back with your legs up against the wall.
• Let your arms rest by your sides with your palms facing up.
• If you feel tension in any part of your body, try to place a blanket under your hips or slide your butt a bit farther away from the wall.
• Stay in this position for 5-10 minutes.

Results: This pose redirects the blood flow in your body and helps to calm down your nervous system and reduce fatigue.

1. Standing forward bend

What to do:

• Place a pillow or a 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.
• Put your arms on the pillow as well and relax your body.
• Stay in this position for 30-60 seconds.

Results: Inverting your upper body this way can soothe your nervous system and relax your spine.

Keep in mind: These exercises should be the last thing you do before going to sleep. If you don’t want to spoil the effect, don’t check your phone, turn on your TV, or eat a late-night snack after performing them.

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