Trouble catching those Zs? We went to New York City’s Union Square Park to demonstrate a few simple bedtime yoga stretches for better sleep. Try them tonight!

Did you know that the Center for Disease Control recently declared insufficient sleep a public health epidemic? There are many reasons why over a third of Americans get fewer than seven hours of sleep per night, and not all of them are within our control. But one way we can all help ourselves snooze more is to craft a healthy bedtime routine.

These five stretches are so easy and so chill you can do them in your bed. Brew a cup of chamomile, spritz a little lavender pillow spray, and change into your jammies. It’s time to relax your body and mind with these five bedtime stretches for better sleep tonight.

1. The Mellow Twist


  • Sit cross-legged and relax your body. Let your shoulders drop.
  • Take a deep breath and exhale as you put your right hand on your knee and your left hand comfortably on the mattress behind you.
  • Look over your left shoulder and let your upper body follow, gently twisting your torso.
  • Breathe deeply for as long as you feel comfortable, then repeat on the opposite side.

2. The Upside-Down Dreamer


  • Sit down facing your wall or headboard and then lie back.
  • Straighten your legs up against the wall.
  • Scoot your rear as close to the wall as you comfortably can to get a fuller stretch.
  • Drop your arms to your sides, palms up, and relax.
  • Breathe deeply and hold the pose for as long as you like.

3. The Sleepy Child’s Pose


  • Sit up with your rear on your heels and take a deep breath.
  • Exhale and slowly lower your body forward until your forehead rests on the bed in front of your knees.
  • Bring your chest as close to your knees as you can, stretching your arms out in front of you.
  • Breathe deeply and hold the pose for as long as you feel comfortable.

4. The Lazy Goddess


  • Lie on your back, knees loosely bent.
  • Press the bottoms of your feet together and let your legs fall open.
  • If the stretch is difficult, prop each knee up with a pillow.
  • Let your hands fall to your sides, palms up, and breathe deeply.

5. The Rock & Lullaby


  • Lie on your back and bring your knees toward your chest.
  • Cross your ankles and wrap your arms comfortably around your shins.
  • Breathe in and rock yourself forward to sit up.
  • Breathe out and fall back. Repeat as many times as you like.
  • Alternately, breathe deeply and rock yourself slowly from side to side.
  • Think about the dreams you want to have tonight. Now, let the sleep begin.

Try these yoga bedtime stretches for better sleep tonight. And if you’re serious about getting more sleep, check out these 5 Soothing Products to Help You Sleep or relax your senses with an Evening of Herbal Romance. Sweet dreams!

What do you do to relax your mind and body for bedtime? Tell us in the comments below!

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