Fall asleep faster with stretching routine that helps reduce stress and pain

 Many of us grapple with falling asleep at night. Whether it's a busy mind, external disturbances like noise and light, or other factors that prevent you from settling down, numerous things can disrupt your ability to nod off when you need to. Before you know it, your alarm is ringing for work.

There are countless tips and tricks out there to help you fall asleep faster. Some people swear by placing an object on their forehead to aid sleep, while others recommend brain exercises designed to distract the mind from overthinking. While these methods can be useful, they don't work for everyone.

If you're still having trouble getting to sleep at night, there's another technique you could try. An Instagram user has suggested that performing a series of simple stretches before bed can help relax your body and mind, making it easier to drift off once you're tucked in.

Even better, you can do each of these exercises in bed, either under the covers or just before you get in. You don't need any special equipment, and they only take a few minutes.

The woman, named Anna, claimed that the exercises should help you achieve "the best sleep of your life". They're suitable for anyone, but they can be particularly beneficial if you're menstruating, as they can alleviate the menstrual pain that can sometimes keep you awake.

First, Anna lay flat on her back on her bed and drew her knees up towards her chest. She clasped her arms around her legs and maintained the position for 30 seconds. This not only helps to stretch the back, but can also assist with any digestive problems that might be preventing you from nodding off.

Next, Anna lowered her legs back down with her knees still bent and opened them up to form a circular shape. When doing this, you should feel a stretch through your thighs and hips. After maintaining this for one minute, the following step is to gently open and close your legs whilst keeping your knees bent.

After that exercise, the woman brought her knees towards her chest once more, but rather than bending at the knee so her feet pointed towards her bottom, she attempted to keep her legs straight and grasped onto her ankles for support. Your knees will probably bend slightly during this exercise, which is entirely normal, and you shouldn't push it if your body lacks the flexibility.

After maintaining that for one minute, Anna then placed her feet down with her knees bent and rotated her legs so they both dropped to the right side of her body, whilst she stayed lying on her back. She held this for 30 seconds before swinging her legs across to the left side to repeat the stretch.

This was the final stretch in the video, and Anna concluded her clip by offering a "pro tip" to help you drop off quicker - and it's great news for those who enjoy wearing socks to bed. Anna suggested wearing bed socks – fluffy socks specifically designed to keep your feet warm whilst you sleep.

They typically have a relaxed fit around the ankle to prevent restricting blood flow, and they can promote better sleep by retaining heat, helping you drift off more quickly.

She explained: "Your feet are one of your body's biggest outlets of heat. By wearing bed socks, you can really help combat that heat loss."

What to do if you struggle with sleep

Sleep difficulties are commonplace, and we can lose sleep over anything from stress, being unwell, or even caring for a newborn baby. A few restless nights are typically nothing to fret about, but it can become problematic if it starts impacting your day-to-day life.

You can find plenty of guidance and tips on how to achieve a good night's rest on the NHS' Every Mind Matters website, where you can even create your own "Mind Plan" to help you manage stress and anxiety, as well as enhance your sleep.

If you've attempted various sleep remedies and are still having difficulties, seek additional support by speaking to your GP.