Sleep quality depends on physical relaxation. Tension and discomfort prevent deep, restorative rest. The body needs a transition from daytime activity to sleep readiness. This 3-minute routine creates that transition. Five exercises release accumulated tension while activating the parasympathetic nervous system. The combination prepares both body and mind for sleep. Perform this routine 15-30 minutes before bed in dim lighting. The timing allows the relaxation response to fully develop. Start Your 14-Day Free Trial The Complete 3-Minute Routine 1. Assisted Neck Stretch (30 seconds each side) Why it works: Releases the upper trapezius where daytime stress accumulates. Slow stretching activates relaxation. JME 8 Bring your hand to your head and tilt your head in the same direction. Move your hand away from your face and tilt your head in the other direction. 2. Chin Tuck (30 seconds) Why it works: Releases suboccipital tension that can cause headaches and disrupt sleep. JME 6 Gently tuck your chin to your chest 3. Seated Forward Fold (30 seconds) Why it works: Forward folds signal safety to the nervous system. Calming position that promotes sleep readiness. JME 92 In your chair, bend your upper body forward and reach down toward the floor. 4. Hip Circles (30 seconds) Why it works: Gentle rhythmic movement calms the nervous system. Releases low back tension for comfortable sleeping. JME 99 Hip circles. Basically move your hips in a circular motion like a hoola hoop. Circle does not have to be large - can be small and controlled. 5. Hip Internal Rotation (30 seconds each side) Why it works: Releases deep hip tension that disturbs sleep positioning. Allows the body to rest comfortably. JME 111 Placing your knee on an elevated surface, rotate your upper body back toward that elevated leg. (This will be very difficult in the office - a bed is ideal for this exercise). Tips for Best Results Follow these guidelines to get the most from this routine: Move slowly and breathe deeply throughout Stay within your comfortable range of motion Perform the routine consistently for lasting results Stop any movement that causes sharp pain Make It a Habit Bedtime routine improves sleep quality immediately. This routine releases physical tension and signals the nervous system to prepare for rest. Consistent bedtime routines improve sleep more than any supplement or device. Three minutes changes how you sleep. simplmobility provides structured mobility programs that fit into any schedule. Each routine targets specific needs and takes just 2-3 minutes. Try simplmobility Free for 14 Days