Three yoga poses you need to try before bed

To wake up feeling refreshed and ready for the day ahead you need to put the ground work in at bedtime. Reading a book, listening to relaxing music, or using essential oils, such as lavender, are all activities that will help promote a much better quality of deep sleep.

Yoga is wonderful before bed as it calms the nervous system, which can be a big help if you're feeling over-stimulated from the day. Dr Nerina Ramlakhan, Silentnight's sleep expert, created a miniature routine especially for a Premiership footballer who was having problems sleeping after playing football in huge stadiums filled with noisy fans - but it works for everyone!

The routine only takes five minutes or so, and you don't need any additional equipment. Why not give it a go before bed tonight?

Child's Pose

Child's pose

Kneel down on the floor and bend down to the ground with your arms above your head and palms resting on the floor. This first step brings you into a childlike pre-sleep state and helps you draw your energy inwards from the day. Think about letting go as you rest in this pose.

Legs Up The Wall Pose

Legs up the wall pose

Lie on your back with your arms resting by your side and palms facing upwards, then elevate your legs by resting them against a wall or vertical surface. Elevating your legs brings about further activation of the vagus nerve, and by facing your palms upwards, you symbolise letting go and acceptance. Raising your knees above the level of your heart is what deepens the experience.

Savasana Pose

Corpse Pose

Lie on your back with your legs hip width apart, feet falling to the side. Take your arms out to the side at a 60-degree angle to your body, with palms facing upwards. This is the posture of deepest surrender and letting go.

For maximum benefit, aim to hold each pose for at least 2-3 minutes, or as long is comfortable.

Have you tried yoga before bed? Let us know on our Facebook and Twitter pages.

Remember to check out our beds & mattress ranges. Despite eating healthily and exercising regularly, an uncomfortable mattress can still contribute to the back pain, anxiety and worse well-being. Check out some of our mattresses which will give your body more support like memory foam or firm mattresses.

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