Before Bed Reset is the day's closing routine - nine gentle stretches, held for a 10-count per side, moving from seated to curled to lying flat, in roughly the order your body will follow into sleep. Neck stretches, hip openers, spinal twists and knee hugs, all performed at the speed of someone with nowhere left to be.

The sequence descends deliberately toward the floor. It opens seated: a side neck stretch, a gentle seated twist and a kneeling shoulder opener release the areas a day of screens and chairs loads most heavily. The middle third folds into child's pose, then rolls onto the back for raised legs and knee hugs - positions that decompress the lower spine and let the blood that pooled in your legs all day drain back where it belongs. The final row stays down: single knee hugs, a lying side reach and a full spinal twist, each one a little closer to how you will actually be lying ten minutes from now. Slow, held stretching in the evening signals the nervous system to downshift - this is less a workout than a dimmer switch.

Breathe slowly and deeply in every hold - the exhale is where the stretch actually happens, so let each 10-count contain long breaths rather than fast counting. Never pull to the point of strain; the intensity that helps you sleep is the gentle kind. In the twists, keep both shoulders heavy on the floor and let the knees fall where they reach.

Nine poses between the day and the pillow. Reset complete - the rest is sleep's job.

Make it Harder: Wrong question for bedtime. Lengthen each hold to a slow 20-count instead.

Make it Easier: Skip the kneeling poses and do the whole sequence lying down.