I'm a notoriously good sleeper. I fall asleep easily, sleep through the night, and have no problem clocking the seven and half to eight hours I need to be a functional, energetic person. Even if I stay up late working, go out with friends, or am traveling—in most cases, I'm able to adjust and sleep soundly.
There are measures I take during the day to make sure I don't disrupt the night's sleep. For example, I have only one caffeinated beverage, first thing in the morning. I break a sweat daily and have started taking nightly magnesium supplements, which made a big difference especially when traveling. I love using a white noise machine when I sleep, too. But the one thing I do every single night before bed, no matter how many drinks I've had, where I am, or how exhausted I feel: I do yoga.
Most nights it's 15 slow, easy minutes give or take a few. I aim to stretch out my hips, psoas, and spine, all of which are connected to the nervous system. When we're in a sympathetic state—which is easily triggered by anxieties of modern life—it's tough to lull yourself into sleep. By moving energy through these large muscle groups, you can calm your nervous system, re-enter your body, and set up for a good slumber. Here's the magic sequence: