Do these stretches every day (a must) before your bed time. Your body will be relaxed and you will sleep much better. For best results hold each pose for a few seconds (inhale, exhale and relax).
Follow this routine step by step:
Child pose stretch with arms forward
Child pose with stretch to the right
Child pose stretch to the left
Down dog stretch
Chest and shoulders stretch left side
Chest and shoulders stretch right side
Bend forward stretch
Hips up
Straight leg stretch (left)
Straight leg stretch (right)
Leg over and to the side (left side)
Leg over and to the side (right side)
Final relaxation