Is there any chance you are struggling to drift off to the land of nod? Well, yoga may be the answer for you. Studies show that more than 85% of people claim yoga helps to reduce stress. 55% of people say it helps them to get much better sleep. So, if you’ve been struggling to get your 8 hours of sleep recently, yoga may be the solution. Recent studies have proven that yoga can have a very positive effect on your sleeping pattern by easing your nervous system and helping you control your breathing. If you want to try it, here are some of the best poses that will help you relax your Body and mind before hitting the sheets.

1. Easy Forward Bend

The easy Forward Bend pose is accessible and easy even to beginners, and it’s a great one to try before bedtime. If you’re tight in the hips, you should sit on top of a pillow to make the pose a bit more relaxing. This one is really good for your sleep. It also eases tension and lets the hips open up, and simply creates an overall sense of ease in the body.

2. The Butterfly Pose – ‘Badhakonasana’

No wings are needed for this pose, but simply a flexible pair of legs. Its name comes from the way it’s practiced, with the movement of the legs resembling a butterfly flapping its wings. You’ll need to sit upright; bend your knees and bring your feet in, so your legs form a somewhat diamond shape. Then, repeatedly press your knees downward like a butterfly and cup both feet in hands, while keeping your spine super straight throughout.

3. Standing Forward Bend (Uttanasana)

In order to perform this pose, stand with the feet about six inches apart and fold the torso to the ground, reaching toward the ground or bending the arms and grabbing opposite hand to opposite elbow. In addition to helping to relieve headaches and insomnia, the pose can also be helpful for lowering stress levels. Sway a little side to side and breathe to get the full effect. Bend the knees as much as needed to ease any strain and nearly afterwards the tension in the legs and hips will start to release.

4. The Head to Knee Pose – ‘JanuSirsasana’

This particular move will give your quad muscles the workout they need. It will also help calm your nervous system and mind. To achieve the full effect of this pose, simply sit with one leg extended and fold your other foot into the inner thigh of your extended leg. Then, fold your body over the extended leg and hold on to your calf or foot, depending on how flexible you are. Once done, simply repeat with the other leg.

5. Child’s Pose (Balasana)

Child’s pose helps to calm the mind and relieve tension in the body. It goes like this: fold the torso over the legs with the arms extended or by the sides, and rest the forehead on the ground. While doing that, take long deep breaths. Massage the forehead left to right easing tension at the brow point.

6. The Seated Twist – ‘ParivrttaSukhasana’

Ideal for increasing flexibility, this pose involves sitting down with your feet extended in front of you and spine elongated. This one goes like this: place your right hand on the floor behind you, and your left hand on your right knee. As you exhale, twist even further around to the right, looking over your right shoulder. Hold for a maximum of five breaths, and then switch sides.

Focusing on stretching and breathing can really do wonders for your body. The simplest relaxation techniques can do wonders for your body and mind. With these tips, you will enjoy a more restful night’s sleep!