A good night’s sleep is essential for our overall well-being and productivity.

Establishing a nightly routine can help signal to our bodies that it’s time to wind down and prepare for restful sleep.

In this article, we will explore an 8-minute nightly routine that you can incorporate into your evenings to promote relaxation, reduce stress, and improve the quality of your sleep.

Leg raises

  • Lie down on the right side. Make sure your head is supported by your hand.
  • Raise your left leg up as much as you can, keeping your leg straight. Hold it for 1 second at the top.
  • Slowly lower your leg.
  • Do this 15 times and then switch sides.

Reverse plank

  • Start sitting with your legs extended, your back slightly bent and your arms stretched out, with your palms on the floor and your fingertips facing your butt.
  • Inhale and, using your core, lift yourself off the ground so that your body forms a straight line from head to toe. Let your head fall back so that your neck is in line with your spine. Hold this position.
  • Start with increments of 10 to 15 seconds and maintain as long as you are able to maintain proper form.

Glute bridge

  • Lie face up with your knees bent and your feet resting on the floor or bed.
  • Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
  • Pause when you are in that position and then slowly lower your body to the ground.
  • Do 2 series of 12 seconds.


  • First of all, you must stand with your feet shoulder-width apart and your hands on your hips.
  • Next, he steps forward with one leg and bends his knees until his back knee almost touches the ground.
  • Finally, take your body back (starting position).
  • Next, do the same with the other leg.
  • Do 10 repetitions with each leg.

Russian twist

  • Sit on the floor, lift your feet off the ground and lean your back back a little. It’s about maintaining balance in that position.
  • With your arms extended forward, turn to one side of your body and then to the other.
  • A complete turn is a turn to the left, plus a turn to the right.
  • To make it more complicated you can do it with a medicine ball.
  • Repeat this exercise 10 times.

Windshield wipers

  • Lie on the floor and extend your arms to the sides.
  • Raise your legs until they form a 90 degree angle.
  • Helped by your arms, move both legs to the right side and then to the opposite.
  • You must repeat it between 15 and 25 times.


  • Lie on the floor, face down.
  • Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
  • Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
  • Rest approximately one minute between repetitions.
  • Try to resist as long as possible.