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Keeping your eyes open at 4:45 P.M. takes monumental effort some days. And, despite trying to hit the sheets earlier, it always seems like a second wind rolls around at 10 P.M. threatening those well-intentioned plans to get eight whole hours of sleep. If you have a tough time shutting down at night (even though your body needs those Zzzz’s), some strategic stretching could help break your night-owl cycle.
“For many of us, we just don’t know how to slow down and unwind. We run around all day, stimulated by work, exercise, and technology. It’s difficult to come down and prepare our bodies and minds for a night of rest,” explains Jillian Pransky, director of the restorative yoga teacher training program for YogaWorks and author of Deep Listening (out October 2017). “Practicing yoga and stretching can help us to calm down. It can release excess tension and ‘noise’ from our muscles and our mind.”
Prep for bedtime by quieting your thoughts and practicing these two yoga-inspired stretches that just feel oh so good. Focus on your breathing, set your intention, and do your best to clear your mind of the day’s stressors. You’ll be ready to tuck in before you know it.
Related: 3 Exercises You Should Do As Soon As You Wake Up
1. Child’s Pose — hold for one minute
Valerie Fischel
“Child’s pose and other forward bends allow you to retreat from outer stimulus and turn inwards. They are known to quiet the mind, lengthen the spine, and help you come back into your body,” says Pransky. Here’s how to do it:
- Come to all fours, with your legs and knees comfortably apart.
- Sit back on your heels and fold forward, resting your belly on your thighs completely.
- Place your forehead on a block, blanket, or the mat and release the full weight of your head. Press your palm against the mat and try to create space between your head and your tailbone.
- Hold for one minute.
The post 2 Simple Stretches That Will Help You Sleep Like A Baby Tonight appeared first on SELF.
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