wind down and relax

Stretching before bed is a great way to help you to wind down and relax your muscles. By relieving the tension in your muscles, will enable you to have a more restful sleep. We suggest these four simple stretches which are really easy to do before you go to bed. 

Sleeping Swan

Sit on your knees with a pillow in front of you. Stretch one leg behind you while you lean your upper body forward onto the pillow. Stretch your arms as you lean. Hold position for 8-10 breaths and switch legs.

Happy Baby 

Lying on your back, bend your knees and bring them to your chest. Hold your feet with your hands, ensuring your knees are still bent. Carefully rock from side to side and hold for 8-10 breaths.

Seated Side-bend

Sitting on a pillow, cross your legs and place your feet under them. Place one hand on the floor and stretch to that side while stretching your free arm over your head. Switch sides and repeat this action.

Legs Up On the Wall

Lying on your back extend your legs up a wall so your body is at a 90-degree angle. Keep your knees straight and let your arms relax at your sides. Breathe slowly and deeply.

We recommend eating some of our amazing M&S nuts and seeds mixes to help with sleep. They contain an amino acid called tryptophan, which can help boost the sleep-inducing hormone, melatonin. Take a look at our recipe page to find lots of great recipe and snack ideas.