Many insomniacs suffer from sleep deprivation, yet they worry about the adverse effects of medication on their bodies when they take drugs to improve sleep. They feel torn and anxious about this. Here is a bedtime stretching exercise, insomniacs may want to try it. Any exercise is good for the body, not just strenuous exercise is good. People who sit and work in the office often have back pain. The daytime work makes the spine most tense, so stretching the spine part before bed can relieve tension and help you fall asleep easily without waking up in the middle of the night or getting up in the morning with muscle aches. 1. Kneel on the floor with your feet facing down and your hips on your heels. Bend over, arms outstretched in front of you, upper body folded over your thighs, forehead touching the floor. Arms around, flat on both sides of the body, palms up. Slowly do deep breathing for one minute. 2.Stand upright, hands shoulder-width apart, hips to knees. Inhale, lift your head, extend your hips, lower your back and stretch like a cat. Exhale, inhale again, exhale, and hold this position for 30 seconds. 3. Inhale, lower your head, facing the middle of each leg. Exhale, while burying your chin into your chest. Arch your back and tuck your hips. Exhale and hold the pose for 30 seconds. 4, repeat the first pose, slowly and deeply breathe for one minute.