Remember, the key to habit-building is consistency-the better able you are to create consistent bedtime and morning rituals, the more likely you’ll feel like you’re ready for the day the moment you open your eyes and the more fun you’ll have. While Washington generally recommends trying each stretch for three to five minutes to fully open up the body, it may not feel feasible if you're a stretching newbie. Washington. "If you've spent all day sort of hunched over, it feels really good to just give the body a chance to lengthen." If a forearm plank isn't your jam, feel free to stay in a high plank to get your stretch on. Feel free to add new poses to your routine when you’d like to switch things up. Start with 4-second inhales and 4-second exhales, then add one second to the exhale until you reach 8 seconds. Most stretches can be held between 10 and 30 seconds. Above all, choose before-bed stretches that make you feel calm and at peace, says Holliday.

You can feel the potential of destruction. This before-bed stretch helps lengthen the upper back, and rotating your palms toward the ceiling can give you a stretch through the tops of the shoulders, says Washington. One of Washington's favorites, this bedtime stretch helps lengthen the entire backside of the body. The pose helps the entire body relax and can be done with the eyes closed, making it a good choice to end your bedtime stretch routine with. You'll also want to listen to how your body feels during each stretch - and don't ignore its warning signs. Apānāsana: A supine releasing posture that has the back of the body relaxing into the ground. 5. Slowly raise your back to return the spine to a neutral position. Raise right leg up toward the ceiling and lower it as close to chest as possible. Then, raise the opposite leg as far toward the ceiling as possible, keeping both of your arms at sides rather than reaching toward your toes, says Washington. How to do it: From downward-facing dog, lift right leg up toward the sky, then lower it to the ground, bending knee and placing it near right wrist. C. Gently lower right leg and right arm to the floor on the right side of body.

1. Begin by kneeling on the floor. About an hour before bed, you can begin your nightly bedtime routine that may include various relaxation practices such as stretching, yoga, or other meditative practices. Dynamic stretches may not be helpful for relaxation before bedtime. In addition to stretching, some people may enjoy deep breathing as a relaxation technique before bedtime. Folks who aren't yet super flexible, though, may feel a bit of uncomfy tightness while deep stretching, which is why Washington suggests focusing on your breath while you hold each pose. If you have questions about stretching, talk with your health care provider. The time before you go to chase ZZZZs is perfect for some modest work that will help you challenge a specific muscle group which will then have ample time to rest and grow stronger. Since hotel rooms often have varying levels of light, temperature, and noise, controlling these factors will help you sleep more soundly. Even a boutique hotel or bed-and-breakfast will offer more perks than motels, but that is due to differing business models. Even a day trip somewhere new can break the routine and bring excitement to the season.

Surprise: A plank isn't just a core-strengthening move, and it can be a valuable addition to your bedtime stretching routine. Slight discomfort during a stretch is common but stretching should not feel painful. Inhale until you feel your stomach lift, then hold your breath for a moment before exhaling. This classic yoga pose is essentially a baby backbend, so you'll feel a satisfying stretch throughout your back, says Washington. Try a happy baby pose to relieve back pain and stress, and gently stretch the hips and groin. 3. As you exhale, stretch your legs away. A. Lie on back with both legs extended in front of body and arms at sides, palms resting on floor. C. Lower chest as close to knees as is comfortable, extending arms in front. Hinge forward at the hips to lower into a forward fold, extending your arms as close to the floor as possible. Hold for three minutes, shifting weight side to side and then forward and back to stretch the muscles of the hips. B. On an inhale, pull the heart space forward and look up toward the ceiling.

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