bedtime habits that help you sleep

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They Stretch Out

Ugh, leg cramps. They’re painful enough to make it hard for you to go to sleep—and the condition can spark insomnia. More than half of adults experience them, with women more likely to suffer, especially as they age. The solution: stretching your calves and hamstrings nightly. It helps lengthen tendons and muscles, and can reduce the frequency and severity of cramps, according to a six-week study in 2012 in the Journal of Physiotherapy. One stretch that targets both muscle groups: sit on the floor with legs extended, reach for your toes and lean forward into your knees.