5 In-Bed Somatic Exercises for Deep Relaxation and Better Sleep

A walk feels calming as does a tried and tested Yoga flow. But after a harrowing day of being an adult, sometimes what you need is to literally coddle your nervous system into rest and recovery for the night - and that is exactly what somatic flows help with. A Harvard Health report describes somatic exercise as follows: "Somatic exercises are slow, intentional movements that focus on your internal physical sensations rather than external fitness goals like strength or calorie burn. Designed to enhance the mind-body connection, they help retrain the nervous system, release chronic muscle tension, and alleviate stress." Somatic work expert Liz Tenuto explains 5 ridiculously simple moves you can perform before bed, to release the day's burdens

off your nervous system, and lull yourself into the deep sleep you deserve.

The Neck Hang

Lay straight on your bed with the nape of your neck rested on the bed and the rest of your head gently hanging off. Raise your hands to dangle them off the bed. Breath gently through this. Hold till comfortable - or you feel the pressure releasing. This move relieves the tension held in the neck, shoulders and jaw - and in the laziest way possible at that. If you have a particularly tense neck and shoulders, consult a physician before applying even gentle pressure on it, which is the case with this move.

The Family Calmer

Tenuto claims this move calms you down in just a minute. All you have to do is stare off into the distance and use the ring finger to gently press down between your eyebrows, dragging the finger up to your hairline. Expect to feel tingling in your head - a sign your nerves are being stimulated with something other than stress.

The Pillow Chop

Take your fattest pillow, straighten out your forearms (no need to be too stiff) and simply bring them down on it in fairly swift Karate chops. As child-like as it may seem, this move releases pent-up frustration, irritation and anger - which is any day a better measure than taking it out on unassuming people.

The Side Rocking

This too, essentially speaks to your inner child. Lay in a fetal position - as comfortable and curled as your spine allows. Rest your neck on an outstretched arm and use the other to support the torso. Simply sway back and forth creating momentum with the shoulder stacked on top. You'll be surprised how fast you tend to fall asleep after this one - potentially because it is almost akin to being rocked to sleep like a baby!

The Brain Reliever

Cover one eye with the corresponding hand using the palm to pull the forehead up - too much force is neither the point, nor required. Take the other hand and cup it on your temple over the corresponding eyebrow. Use both palms to stretch as a means to massage your brain and eye socket. Repeat on the other side. Tenuto says this move can relieve racing thoughts and mental exhaustion in less than 2 minutes.