11 Yoga-Inspired Stretches to Get a Good Night’s Sleep

If you're losing sleep over losing sleep, we've got the news to help you snooze. Try these stretches tonight to wake up refreshed tomorrow.

Rising Crescent Moon

We're a sleep-deprived nation, but you probably already know that since one in every three adults in this country doesn't get enough shut-eye, according to the Centers for Disease Control and Prevention. Logging less than seven hours per night is associated with obesity, diabetes, heart disease, and even problems on the job. It's no surprise we're always scoping out new sleep tricks and tips, but some experts suggest you first understand why sleep is proving to be so elusive, first. There are many possible reasons, but here's a solution that could address nearly all of them: "Stretching before bed resets ourselves and wipes the slate clean from the stresses of the day, which we carry in our bodies," says Susanna Harwood Rubin, author of the comprehensive lifestyle guide, Yoga 365 and an international yoga teacher with a home base in New York City. Additionally, making stretching part of your nighttime routine can automatically set the scene for these better bedtime habits. In creating this sequence of stretches for sleep, Susanna kept the focus on the pelvis, spine, and hamstrings because "they don't get enough movement throughout the day, whether we spend it sitting or standing. The tightness makes it difficult to relax and release, which is necessary for turning our time in bed into a restful time." With that in mind, Susanna's sequence begins with what she calls the "Rising Crescent Moon," which can be done beside the bed. It is essentially a lunge with the back knee on the ground, the torso fully upright (perpendicular to the ground), and the toes flexed. Having the toes flexed is an added bonus for releasing the soles of your feet (you're welcome, aching feet). Susanna's using blocks in the photo, but you can support your hands by reaching out and holding onto the the edge of your bed. Hold the pose for a slow count of ten on each side, Susanna says—plan to hold every stretch for that long. "It's a wonderful release of the hip flexors, the fronts of the thighs and the sole of the foot."

Resting Crescent Moon

After you've done Rising Crescent Moon on each side, it will be time for you to climb into, or rather, onto, your bed. After doing this a few nights in a row, it will come to signify the transition into bed in a gentler and more pleasant way than simply putting on pajamas and brushing your teeth (although bedtime routines are crucial to sound sleep). Once on your bed, you should gather your pillows and have one under each hand as you get into your Rising Crescent Moon position. Now, instead of holding the torso upright, however you can let your torso sink down, slowly, gently, to come to rest on your front thigh. If your torso doesn't reach your thigh, that could indicate lower back tightness or hip-flexor tightness, which will ease in time. For now, use another pillow or a folded up blanket on top of your thigh to bridge the gap to your torso. The important thing is to feel supported. From here on in, every stretch will be done on the bed, supporting a gentle transition into the bed, under the covers and out of wakefulness.

Hero's Rest

After you're finished with your second side of Resting Crescent Moon, tuck your feet under you and sit on your calves. If this feels pinchy on your knees or thighs, then place a pillow between your rear and your calves. Place your palms on your knees, and keep your torso upright as you breathe 10, slow, victorious breaths, because, as Susanna says, "You've already conquered your day. Now take a moment and reflect on it quietly, without judgment, regret, or worrying about tomorrow." The Hero's Rest focuses on releasing your front-thighs. Your feet are stretched out behind you. Your hands brace your upper body. This stretch should calm the mind, lightly stretch the front thighs, and continue the stretch of the feet begun in the Crescent Moons.

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Reasons a Morning Workout Can Make Your Whole Day Better

You get it done

What gets scheduled, gets done and that's doubly true in the morning. There are fewer distractions (think: last-minute happy hour invitations, unexpected work crises) so you're more likely to actually complete your workout if it's early in the day. "The biggest benefit of a morning workout is that if you do it first, you have made it a priority." says Mike Deibler MS, owner of San Diego Premier Training. "When it is done first, nothing can get in the way." Deibler adds that we all have things pop up throughout the day and when we push our workouts off later and later, later eventually becomes tomorrow. Here's how to trick yourself into become a morning person.

You'll be happier

Start your day with a morning cardio workout and your endorphin boost will allow you to approach work, your relationships, and even your commute with a better attitude. Your sense of accomplishment from actually completing your morning exercise routine will give you a little more confidence to continue checking off your to-do list at the office and the additional energy will make you more present with your partner after work. Exercise is just one of many morning habits of naturally thin people.

You'll eat better

Just like a morning gym visit will set your mood for the day, a morning workout will also set your appetite, so you'll be more likely to reach for Greek yogurt instead of that blueberry muffin on the way to work. Even hours later, at dinner, you won't want to 'ruin' your hard work so dessert might be a little less tempting. "Starting your day with any positive routine almost always leads to another positive habit later in the day," says Deibler, "You naturally want to keep that feeling going so one healthy meal dramatically increases the chance of another healthy meal or food choice later in the day." These 30 healthy eating tricks can help you reboot your routine.

You'll have more time to socialize

How many times have you skipped a noon workout because a co-worker suggested lunch at the newest hot spot or blown off post-work exercise because last minute plans popped up with friends? Sunrise exercise means you can stay healthy and make it to happy hour. Yes, you might need to go home and get to bed earlier so you can wake up in time for tomorrow's workout, but you didn't really need that second cocktail anyway. Here are health advantages you'll have as a morning person.

You'll sleep better

Your morning energy boost will mean a natural (and perfectly appropriate) decrease in energy throughout the day. This means you'll fall asleep faster when your head hits the pillow and you'll even get better quality sleep. Deibler says that exercise increases our core body temperature while our natural circadian rhythms want our core temperature to decrease in order to prepare for sleep. That cooling provides faster and more sound sleep so it makes sense to start the day with exercise. "The other issue with sleep is that exercise may affect melatonin levels," says Deibler, "We need these to increase to prepare for sleep at night, but exercising later in the day may reduce melatonin levels and can even affect melatonin levels the following night."

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