A routine of gentle stretches before bed can help to prepare you for a good night’s sleep.
Try the Sleeping Swan yoga stretch, which is supremely relaxing and is said to have a calming effect on the nervous system – you will need a pillow to do it.
Kneel with the pillow in front of you. Bend forward from your hips to place your head on the pillow. Bend your right knee and place it under your torso. Stretch your left leg out behind you. Extend your arms forward in front of your head, keeping the elbows slightly bent.
Hold for eight to 10 breaths – breathe in and out through your nose for a calming effect on the nervous system – before slowly rolling back up. Switch legs and repeat as often as you feel is necessary.