Six stretches to do before bed that will help you fall asleep quicker and wake up feeling fresh

It's not always easy to switch off a busy brain and drift off to sleep at the end of the day, but some simple stretching could help. Stretching has been found to reduce anxiety levels—which can negatively impact your ability to snooze—and it could also help you avoid sleep disturbances like leg cramps.

Fitness coach Zehra Allibhai recently shared a stretching routine on Instagram specifically designed to help you sleep better. It only takes six minutes and you can do it from the comfort of your bed.

How to do Zehra Allibhai's night time stretching routine

No equipment is needed for this routine and all the stretches are gentle, so it's fine to be wearing comfortable clothes, or even your pajamas when doing them. The moves are designed to promote good sleep but you can do them at any time of day.

Complete each stretch for one minute, breathing deeply throughout.

Tips and tricks for restful sleep

Stretching is a great way to relax your mind and body, so it makes sense that it aids good sleep. As stretching can combat muscle stiffness, doing a routine like this could also help you feel more comfortable when you lie down.

If you find you're still struggling to doze after trying these stretches, you could do some breathing exercises for sleep. These types of exercises can also help calm an anxious mind.

Speaking previously to Fit&Well, mindfulness coach Louise Murray also advised that anyone struggling with sleep should examine their sleep routine.

"Routine is the guardian of good sleep. It protects our sleep. So, try and preserve your old sleeping pattern if you want a good night's kip. Get up at your normal time and go to bed at the normal time, however tempting it might be to do otherwise."

She also suggests that you expose yourself to daylight first thing avoid sugary snacks late at night and never work from bed if you want to improve your sleep quality.