Sometimes it’s hard getting to sleep after you’ve had a long day at work. Stress and tension or even anxiety for the day to come can prevent you from getting the sleep that you really need. Here are some stretching exercises that will help relax you before bed.

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The child’s pose is a very common exercise, especially among those who practice yoga. First, go on your knees and sit back at the heels. Bend at the hip and stretch forward till your forehead rests on the floor while your arms are stretched out parallel to the floor in front. Hold the pose for as long as five minutes while paying close attention to your breathing. You could do the 4-7-8 breathing technique. The goal is to relieve tension in your back, shoulders, and neck. The lower lunge requires lowering your left knee to the floor and stretching the left leg far back until you feel the pull in your hip and thigh. Make sure to keep your right foot under your right knee in the process. Also, stretch out your arms straight under your shoulders or straight up to the ceiling. Maintain the position for as long as five deep breaths before repeating with your right leg first.

Other ways to relax before bed include having some tea or just taking a warm shower. If you find it difficult grabbing a shut-eye, as common as it may seem, legs up the wall have a whole lot of effect on the body. Lie down on the floor with your hips resting on a well-folded blanket, adjust your body by raising your legs onto the wall, and keep your arms slightly apart from the body. This exercise helps with relieving stress, it is basically just your heels touching the wall. All of these stretches are productive but it is important to keep the body hydrated at all times as this aids in getting much better sleep.