We all know that a good night’s sleep is crucial for our health and well-being. However, many people struggle to get the recommended 7-9 hours of sleep each night.

If you’re one of those people, you may want to consider incorporating some exercise into your daily routine. Research has shown that regular exercise can improve the quality of your sleep and help you fall asleep faster. The following 10-minute workout is designed to help you relax and prepare your body for a restful night’s sleep:.

1. Cat-Cow Stretch

Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, letting your belly drop towards the floor and lifting your head and tailbone towards the ceiling.

Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees. Repeat this flowing motion for 1-2 minutes, taking deep breaths as you move.

2. Child’s Pose

From your hands and knees, lower your hips back towards your heels and stretch your arms out in front of you. Rest your forehead on the floor and breathe deeply for 1-2 minutes.

3. Downward-Facing Dog

From Child’s Pose, tuck your toes under and lift your hips towards the ceiling. Press your hands into the floor and stretch your heels towards the ground. Hold for 1-2 minutes, taking deep breaths and relaxing your shoulders.

4. Standing Forward Bend

From Downward-Facing Dog, step both feet forward to the top of your mat. Fold forward at the hips and let your head and arms hang heavy. Bend your knees if you need to. Hold for 1-2 minutes, breathing deeply and feeling a stretch in the back of your legs.

5. Spinal Twist

Come up to standing and step your left foot back behind your right foot. Plant your left hand on your right thigh and twist your upper body to the right, reaching your right arm towards the ceiling.

Hold for 30 seconds, breathing deeply and then switch sides.

6. Standing Forward Fold with Shoulder Opener

Step your feet hip-width apart and bring your hands behind your back, clasping your fingers together. Fold forward at the hips and let your hands reach up towards the ceiling, stretching your shoulders. Hold for 1-2 minutes, breathing deeply.

7. Legs-Up-The-Wall Pose

Scoot your bottom against a wall and extend your legs up the wall. Allow your arms to rest by your sides, and breathe deeply for 1-2 minutes. This pose helps to calm the mind and reduce anxiety.

8. Corpse Pose

Lay flat on your back with your arms by your sides, palms facing up. Close your eyes and breathe deeply for 2-3 minutes. This pose is a final relaxation pose that helps to calm the nervous system and prepare your body for sleep.

9. Alternate Nostril Breathing

Sit cross-legged or in a comfortable seated position. Use your right hand to close off your right nostril and inhale through your left nostril. Hold your breath for a few seconds, then close off your left nostril and exhale through your right nostril.

Repeat for 1-2 minutes, focusing on the sound and sensation of your breath.

10. Guided Meditation

As a final step, listen to a guided meditation for 5-10 minutes. There are many free guided meditations available online, or you can create your own affirmations to repeat to yourself.

This will help to calm your mind and prepare your body for restful sleep.