Buy this worksheet.Have you ever tried to go to sleep, but you just ended up lying there and getting frustrated because sleep seems just out of reach? If so, these simple stretches and the 4-7-8 breathing technique should help relax your body and help you fall asleep fast.

Starting off on the side of the bed or in a chair, gentle shoulder squeezes, an upper trap stretch, and a seated rolldown will help loosen up tight muscles in the spine that often get over worked throughout the day.

Once in bed, trunk rotation and single knee to chest stretch are great ways to continue to relax those muscles in a lying down position.

Finally, the 4-7-8 breathing technique has been shown in research to not only relax the body, but also help people fall asleep faster.

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