6 Poses That Can Help You Fall Asleep Instantly

Few of us manage to fall asleep as soon as we get into bed. Fortunately, there are exercises that will help you calm your nervous system, relieve stress, and relax in seconds.

#6. Legs up the wall.

How to do it: Lie down facing the wall, and put a pillow under your waist. Raise your legs so that your heels and knees are in the same line, and your hands lie along your body, palms up. Stay in this position for 2 minutes. Then smoothly bend your knees, and shift them to either side.

#5. On your stomach.

How to do it: Lie on a pillow on your stomach, and lock your fingers behind your back. Take a deep breath, bend your back and toes, and try to reach your heels with your hands. Then slowly go down, and exhale.

Repeat the exercise 5-10 times. Only then should you "unlock" your fingers and relax your hands.

#4. Legs at a wide angle.

How to do it: Sit down with your legs wide apart, and put a pillow in front of you. Straighten your back, and inhale as deeply as you can. Then, slowly exhaling and stretching your arms forward, lie on the pillow.

Lying in this position, inhale and exhale 10 times, and then go up.

#3. Feet together.

How to do it: Lie on your back on a pillow, connect your feet, and spread your knees to the sides. Your hands are relaxed and stretched along your body, palms up. Breathe deeply and evenly. Stay in this position for 3 minutes.

#2. Turns while lying.

How to do it: Lying on your back, bend your knees and put them together. Slowly tilt your legs to the side, holding them with your hands. Stay like this for 1 minute, then change the side. Repeat 2 times for each side.

#1. On your back.

How to do it: Lie comfortably with your back on a pillow. Slightly spread your legs, and put your hands to the sides, palms up. Watch that your spine and head are in a straight line. Take 3 deep even breaths, and exhale through your nose. Then take 4 ordinary ones. By this point, you’ll feel sleepy and will soon fall into a deep sleep.

Please note: This article was updated in January 2023 to correct source material and factual inaccuracies.
Photographer Roman Zakharchenko, model Natalia Konovalova, illustrator Daniil Shubin for Bright Side


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