Sleep – we all need it! Do you get eight hours a night? Or do you toss and turn and do that dreaded look-at-the-clock-every-hour thing? Sleep can influence many aspects of your life.

A lack of shut-eye doesn’t just affect your energy levels – amongst other things, it can affect your nutrition and exercise (and make it hard to stick to your plans!).

Here’s a quick workout sequence you can do 20 to 30 minutes before bed to help promote quality sleep.

For even more effectiveness, increase your body temperature with some light exercise (say, a post-dinner walk) or having a hot bath or shower before you do these stretches.

12WBT’s Quick Sleep Well Workout

Warm up

Hold each of these stretches for 30 seconds:

1. Cobra stretch
2. Downward dog
3. Child’s pose

Workout

Hold each of these moves for 30 seconds, and repeat this sequence twice:

1. Chest drop stretch
2. Glute and hip flexor stretch
3. Lower back stretch
4. Hip, ITB and side stretch
5. Hamstring stretch (lying)
6. Back twist stretch