For those of us who are light sleepers or have insomnia induced by anxiety, stress, and worry, creating a nighttime ritual can help calm the nervous system and signal that it is time to get some much-needed rest. Practicing restorative yoga poses before bed is one such ritual that may improve the quality and duration of sleep.

Try the following poses, which can all be done from the comfort of your bed, making the transition to dreamland that much simpler:

• Waterfall Pose: Lie on your back with your legs in the air at a 90-degree angle with your torso. This pose can also be done with the legs resting against the wall if your bed allows. Feet can be relaxed or activated by flexing the toes towards the face. Hold the pose for five full cycles of breath.

• Happy Baby Pose: Staying flat on your back, lift the legs, bend the knees generously, and lightly grab the bottoms of the feet or wrap the fingers around the big toes. Some gentle rocking back and forth may feel nice on the spine. Hold for five complete breaths.

• Wind Relieving Pose: Keeping flat on you back extend one leg out completely. Bend the knee of the opposite legs and gently wrap your hands or arms around the knee and hug it in to the chest. Switch sides after five breaths. (If the name wasn’t a giveaway, you may experience the added benefit of releasing some intestinal pressure while in this pose.)

• Sleeping Butterfly Pose: From a seated position, place the bottoms of the feet together and let the knees drop to either side as far as the hips allow. Slowly begin to curve the spine, dropping the head forward and down towards the feet. It may feel nice to grab a pillow in this pose, hugging it close to the chest and allowing the head to rest directly on the pillow. Stay here for five deep breaths.

• Supported Child’s Pose: Come to a table top position on the bed, with the knees under the hips and hands under the shoulders. Bringing the feet together, send the hips down and back while the forehead comes down to meet the bed. Arms can be relaxed at the sides for a more restorative effect, or stretched out in front for an active stretch. For added comfort, place a pillow under the torso to feel extra support and softness in the pose. Hold this final pose for five cycles of breath and then tuck into bed for a peaceful nights sleep.