1 hr ago
Seven Gentle Bedtime Exercises May Help Relax Busy Minds
Busy days can make it hard for the brain to calm down at bedtime.
Gentle exercise may help the body release some tension.
It may also help create a quiet break between daytime tasks and sleep.
The suggested movements include several yoga poses and stretches.
Child’s Pose can gently relax the back, shoulders and hips.
Legs-Up-The-Wall Pose lets you rest while breathing slowly.
Other poses gently move or stretch the spine, legs, hips and inner thighs.
Corpse Pose ends the routine with stillness and body-focused relaxation.
Movements should be slow and comfortable, and people with health concerns should ask a medical professional for advice.
Daily pressures such as work, commuting, household duties and notifications can keep the mind active at night.
Gentle physical activity may reduce tension, improve mood and help create a transition to bedtime.
The suggested routine includes Child’s Pose, Legs-Up-The-Wall Pose and Cat-Cow Stretch.
Seated Forward Bend, Supine Spinal Twist and Butterfly Pose offer slow stretches for the back, legs, hips and inner thighs.
Corpse Pose, or Savasana, encourages stillness, body relaxation and focused breathing before sleep.
- Who
- People who find it difficult to relax or fall asleep after busy days.
- What
- A set of seven gentle exercises and yoga poses suggested as part of a relaxing bedtime routine.
- Where
- The exercises can be performed in a comfortable indoor space, using a floor, cushion or wall as needed.
- When
- Before bed, after the day’s responsibilities are finished.
- Why
- To help reduce physical tension, calm the mind and create a transition from daytime activity to sleep.
Key facts
- Number of exercises
- Seven
- Suggested intensity
- Gentle movements rather than an intense workout
- Breathing
- Slow, focused breathing is recommended throughout the routine
- Exercises included
- Child’s Pose, Legs-Up-The-Wall Pose, Cat-Cow Stretch, Seated Forward Bend, Supine Spinal Twist, Butterfly Pose and Corpse Pose
- Main focus
- Relaxing the mind and releasing physical tension before sleep
- Safety guidance
- Avoid forcing stretches and modify or stop movements if they cause discomfort
- Medical disclaimer
- The advice is generic and is not a substitute for qualified medical opinion
