If you want to be active, and if you want to do some exercises before going to bed, the best thing for you to do will be stretching. Stretch all muscles in your body. do five, seven minutes, exercises, any exercises at all just stretch your calves. Stretch your legs, stretch your hips, stretch your hands, your chest, stretch your neck muscles. Stretch your waist muscles stretch your lower back, stretch your upper back. So stretch as much as possible.

It will take only five seven minutes of your time and do not rush so for example if You do stretching exercise for your arms. do these exercises very slow and stretch your muscles for at least 2030 seconds. Stretch your Achilles tendons, stretch your feet, stretch your toes, stretch your fingers, stretch your ears, you can really stretch your ears like that. Stretch your ears, really stretch them, pull them back, and you'll feel fantastic. There will be a improved blood and energy circulation in your head and in your brain and your in your entire body. If you go to gym, you would know how to do the correct stretching but if you don't know how to stretch your muscles, I'm going to show you several basic exercises.

First of all, stretch your neck. You place your left hand on to your head and stretch slowly stretch your neck. Try to touch with your ear, your shoulder you need to feel all tension here the stretching the work of the muscles on the side of your neck and then slowly move your head into the neutral position and then do the same to another side and keep stretching your muscles for 20 or 30 seconds. It is very easy. neck is our bridge between heart and Rain and we need to open that bridge before we go to bed to remove the toxins to remove negative emotions, okay, now another stretching Lift your head like that till the left. Really stretch your neck here and keep stretching for 2030 seconds.

Very good again, you will be lots of blood run rushing through your head after this exercise. So one time is enough to each side, one to the left once to the right once to the back. Again, you can do circle movement, but they have to be very, very slow. do three times three circles with your head, like to the left and then to the right. I've done only two, but you you've got an idea. So the movement has to be that slow.

Don't rush. Okay. Again, stretching of the shoulders, you can do the following. Hold your hands behind your back like that in a walk and stretch your shoulders. I'll keep them straight stretching like that, for 30 seconds, crying, the same you can do with each hand like that. And with each shoulder behind like that and you're stretching exercises have to be very slow, very slow.

If you feel that 30 seconds too long for you, that's alright. Reduce your stretching up to 10 seconds and then do whatever feels comfortable to you. Right. So, again, stretch every muscle in your body before you go to sleep. Don't have a very cold shower or very cold shower before going to sleep. Have a warm shower.

It has to be really comfortable. It doesn't have to wake you up or to shake your system and you can drink a glass of warm water with lemon Maybe half an hour before going to bed. It has to be warm, not boiled. It doesn't have to be cold, only warm water. And also you can start your day with a glass of water with lemon juice, freshly squeezed. Don't use any canned lemon juice or juices off the shelf because they're cause some preservatives and they're both some sulfites as well.

And so fights are very disturbing for our body very, very disturbing for our sleep. So far it can disturb our digestion, and they can disturb our sleep as well. So use only fresh produce only pressure. And again, don't boil the water. It has to be about 35 4050 maximum 50 degrees. Lemons have calming effect, and they've got vitamin C which makes us happy