Adding a few poses to your pre-bed ritual might be the key to avoiding tossing and turning. A study from Harvard Medical School found that when people who suffer from insomnia did yoga every day before bedtime, they fell asleep faster and slept longer.
Legs Up The Wall
This pose gets your para-sympathetic nervous system going, helping to slow down your heart rate and breathing. To do it, lie on the ground with your legs up against a wall for five to 15 minutes
Supine Spinal Twist
Lie flat on the floor (or on your bed), bring knees up to your chest, then lower them to one side (keeping both shoulders on the ground). Hold for a few breaths and repeat on the other side. This helps break up any tension you may have built up in your spine throughout the day.
Get out any lingering stress in your lower back or hips by sitting in a cross-legged position, bending forward, and stretching your hands out as far in front of you as you can.
Lie on your back, then bring the bottoms of your feet together so that your knees fall to the side, stretching your inner thighs. Too much of a stretch? Place some pillows under your knees.