Try some simple poses, too
There’s a reason why yogis are notoriously zen, and it’s not just because of their breathing. Simple poses that involve a slight inversion (where your head is below your heart) can help quiet down the mind, thanks to the new perspective, Bell says. A simple standing forward fold, with your feet 6 to 12 inches apart and hands placed on the ground outside your feet, will stretch out your back and stimulate the side of the nervous system that controls digestion and relaxation. To do something similar sitting down, and get a good hip stretch, try the fire log pose. Here, place the right leg over the left so that the top ankle is over the bottom knee and the top knee is over the bottom ankle. Then fold forward, hold the position, and breathe. According to Bell, a lot of tension is held in our hips, and releasing it before bed can prepare the body and mind to relax at night. If you’re already in bed, putting your feet and legs up against the wall for 5 to 15 seconds while you concentrate on relaxing each part of your body will get you ready for sleep.