Jumping rope is an excellent strategy to burn excessive calories in a short period of time while boosting cardiovascular health and strengthening your bones and joints. Skipping, in particular, gives your heart and lungs a real workout and is even linked to improvements in blood pressure. Your muscles demand a constant flow of oxygen to enable consistent, purposeful movement as you jump. 

In addition to being an effective exercise to burn calories and to promote good health, skipping rope is focused on speed and coordination. Due to its rhythmic nature skipping rope can soothe anxious, racing minds before bed. The key is to count your reps. You can go as fast or as slow as you want, but either way, counting your jumps gives your mind something to focus on, kind of like counting sheep.  

Tai chi is a form of martial art known for its self-defense techniques and health benefits. As a form of exercise, it combines gentle physical exercise and stretching with mindfulness. Tai chi is a peaceful, gentle, fluid movement improves balance, and may help with your sleep troubles. the concepts Tai chi are rooted in Chinese history, Taoism, and Confucianism. The founder of Tai chi is believed to be Zhang Sanfeng, a 12th-century Taoist monk. Some stories claim that Zhang Sanfeng left his monastery to become a hermit and that he created a form of fighting based on softness. If you're looking for a way to reduce stress, consider Tai chi. Tai chi has evolved into a graceful form of exercise that's now used for stress reduction and a variety of other health conditions. Often described as meditation in motion, Tai chi promotes serenity through gentle, flowing movements. 

The figure four stretch is one of the best stretches you can do for your body, it targets the hips, lower back, and glutes—your body’s largest and most powerful muscle group. This stretch opens up the hips, relieves pressure in the lower back and counteracts too much sitting and poor posture. 

Lie on your back with your knees bent and feet on the floor. Cross your right foot over your left thigh, just above your knee. Stay here or hold onto the back of your left thigh and gently pull both legs toward you. Flex both feet and keep your left foot at knee height or higher. Hold for 30 seconds and switch sides. 

Eagle stretches several parts of the body that are difficult to get at. The eagle pose helps to boost circulation and wring out the toxins from the bloodstream and lymphatics. It also stretches the ankle, elbow, knee and hip joints. 

·  Start by standing straight with your legs drawn close together and arms by your side. 

· Draw your right foot upward, pressing against the left leg. Wrap the right foot on the left leg just above the ankle and bend both your knees so that the inside of your right thigh rests on the left thigh. 

· Lean forward and cross the right arm over the left arm, with elbows interlocked. Keep your hands together as if you were clapping and breathe in. Retain the pose for as long as you inhale then breathe out. 

· Revert to the standing position with legs together and redo the pose, this time with the left foot wrapped around the right leg and the left arm rolled onto the right arm. 

It’s common to equate twisting postures with detoxing. Any sort of compression and gentle movement in the torso definitely helps to get things moving in the digestive system. The more we help our digestive system move waste and toxins through the intestines, the better our detoxing. 

·  Sit flat on your bottom with your bottom behind you to ensure a long spine. 

·  Keeping the feet together, lengthen up through the top of your head. 

· Take your right hand to the mat behind you, either on fingertips or with a flat palm, and hug your knees or hook your elbow to the outside of your right knee, as you twist your chest open to the right. 

·  Make sure both glutes stay grounded. The twist should happen in the upper part of your torso and not the sacrum. 

·  Hold this position for at least 5 breaths, lengthening up as you inhale, and deepening the twist on the exhale. 

This pose stretches and opens the chest, lungs, shoulders, and spine, increasing lung capacity. The revolved motion stimulates abdominal organs, aiding digestion and circulation, releasing stress and anxiety, and energizing the body and mind. 

A twist will not only leave you feeling energized and focused, but will also give you mental clarity, relieve stress and deep tension, and detoxify your entire system by primarily massaging your internal organs, encouraging the elimination of toxins. 

When you release your twist, fresh blood and nutrients rush back into your digestive organs, helping nourish and support them. Stay in Supine Twist for at least five deep breaths, then repeat on other side. Even better—bring some Yin into your world and hold it for two to three minutes on each side. 

 Savasana also called Corpse Pose sets up the setting that allows you to gradually enter a truly relaxed state. The essence of Savasana is to relax with focus and attention while remaining alert and still being at ease. Remaining aware while relaxing can help you begin to notice and release long-held tensions in your body and mind. Savasana is a practice of gradually relaxing one body part at a time, one muscle at a time, and one thought at a time. When you do this practice every day it conditions the body to release stress and can improve your sense of physical and emotional well-being. 

Lying on your back on a mat, let the arms and legs drop open, with the arms about 45 degrees from the side of your body. Make sure you are warm and comfortable, and you can try placing a blanket over your body. 

Close the eyes and take slow deep breaths through the nose. Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath. 

Exercise before bed can be a wonderful way to signal to your body that it’s time for bed. Stick with light exercises and stretches and you’ll be on your way to sweet dreams.