A good night's sleep is very important for your life as it affects your health and mood during the day. When you are in a good mood you feel happy and you want to make everyone happy. People cannot annoy you as you are relaxed and peaceful.

On the other hand the lack of sleep can make you grumpy and lead to serious consequences such as early death, weight gain, depression, nervous disorders and heart problems. You should sleep enough in order to be healthy and lead an active life.

Sometimes you may experience stress and feel back muscle soreness so it becomes impossible to sleep well. If you want to have a good night’s sleep you should relieve your back muscles and exercise your back. These moves will not take a lot of time and you can perform these moves right in your bed.

The first move is called "The Wind-Relieving Pose" and it improves your digestion, relaxes your back muscles and thighs. The second move is called "Feet on the Wall" and it relaxes your back and legs. The third move is called "Wave" and it strengthens your back and spine and the last one is called "Savasana" and it helps your body get ready for bed.

If you perform these moves before going to sleep you will have a good night’s sleep full of colorful dreams. Can you believe it? You should try! Scroll down to see the instructions and start performing these four tricks to strengthen your back muscles, relax them and wake up in a good mood.

READ MORE: Morning yoga home workout, which can help you reduce tummy

#1. The Wind-Relieving Pose

Credit: BetterMe

Credit: BetterMe

#2. Feet on the Wall

Credit: BetterMe

Credit: BetterMe

READ MORE: 7-day muffin top challenge that can help you get a slim waist

#3. Wave

Credit: BetterMe

Credit: BetterMe

#4. Savasana

Credit: BetterMe

Credit: BetterMe

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