Unwind for a sound night's sleep Don't let daily stress or worries keep you from getting a good night's rest.Do these exercises for a total of three minutes just before bedtime for maximum results.If you're still having difficulty drifting off,repeat this routine to relax and unwind your body and mind.

    Full-body stretch Sit on the floor,legs straight,palms on thighs.Slowly stretch forward,bending at the waist,until you can grasp your feet（or ankles）;drop your head as close to your legs as possible.Slowly reverse the move till you reach the start position.Do two more repetitions.

    Spine relaxer Lie on your stomach,your hands under your face,palms flat and fingers facing inward.Keeping hips on floor,slowly raise y our upper body until arms are straight.Stretch your neck and look up;at the same time,slightly raise toes.Hold for five seconds;release and lower to start position.

    Neck de-tenser Lie on your stomach,elbows on floor.With eyes closed,cup chin with your left palm and support the back of your head firmly with right hand.Very slowly twist your head to the right.hold for a count of 10.Slowly turn head back to start position;place chin in right palm and left hand on back of head.Slowly twist head to left;hold for a count of10.Do two more times.

    为了夜里的熟睡而放松  不让每天的压力或者担忧妨碍夜里良好的休息。入睡前做这些运动总共三分钟以获得最好的结果。如果你仍然难以入睡，重复这个例行程序来休息、放松你的身体和心灵。

    全身伸展  坐在地板上，腿伸直，手掌放在大腿上。慢慢地向前伸，让腰部弯曲，直到你能抓住你的脚（脚踝）;把你的头落下，尽量靠近你的大腿。缓慢地返回这个运动，直到你到达开始的位置。重复两次以上。

    脊柱松弛  俯卧，把你的双手放在你的脸下面，手掌平放手指向内。保持髋部在地板上，慢慢地抬高你的上半身，直到双臂伸直。伸展你的脖子并且向上看；与此同时，稍稍抬高脚趾。保持五秒钟；释放并且降低到开始的位置。

    颈部放松  俯卧，将双肘放在地板上。闭上眼睛，用你的左手掌托住下巴并且用你的右手牢牢支持你的脑后。非常慢地把你的脑袋扭向右。保持数 10 个数。慢慢地将头转回到开始的位置；把下巴放在右手掌内并且将左手放在脑后。慢慢地把头扭向左；保持数 10 个数。做两次以上。