Simply ingenious

If you often struggle  to fall asleep, you're not alone: lots of people toss and turn for hours in bed before  finally drifting off and getting some actual rest.

When  it happens regularly you can end up feeling constantly tired during the day, possibly overusing sugar and coffee to stay awake, and  even getting depressed and gaining weight as a result. That's  serious!  

Doing the following yoga poses before bed will help you fall asleep (and stay asleep). They're all quite simple, so  even if you've never done any yoga and don't think of yourself as "flexible," you'll be able to master these without a problem.

More and more scientific studies have shown the health  benefits of yoga
so why not take advantage?! You have nothing to lose...

The first time you do these poses, it's good not to stay in them too long. One minute is plenty. Later, you can extend the pose to five minutes or even longer.

1. Balasana –  Child's Pose  

If you have knee problems, this one probably isn't a good idea. But for everyone else, this pose  will relax your nervous system, back, shoulders, belly, and your mind.

If your rear end doesn't reach your heels, fold a blanket a few times over and tuck it under your bum  so you can really let go. You can stretch your arms out in front of you or let them relax at your sides. Set an alarm so you know when to come out of the pose. While you're in the Child's Pose be sure to breathe deeply, especially into your back.  

2. Supta Baddha Konasana — Bound Angle Reclining Pose

Some people call this the butterfly pose: lying on your back, prop up your knees, place  the soles of your feet together and gently let your knees fall away to the sides.

Most of us can't lie flat in this pose. Our knees will be at least a few inches away from the ground. So to relax, put a stack of books or a rolled up blanket or pillow under each knee. Let your arms splay out at your sides, totally relaxed as well. Breathe all the way in to your lower belly.  

3.  Back roll

Lying on your back, take hold of  your knees (or if you can reach, all the way around your shins as pictured here). Rock gently from side to side. It's a great way to stretch and massage your lower back after a long day. Let your legs and feet completely relax. At the same time, let your shoulders melt toward the ground  â€” be sure not to  tense them  while holding your knees. And of course, breathe deeply.

4. Supta Matsyendrasana – Reclining Spinal Twist