All day you are on the move, rushing here and there and working to get everything done. You sit at your desk too long, drive in the car too long, and never really exercise as long as you would like to. Then comes the moment you roll into bed, and you would like to be able to turn it all off and drift into a deep slumber. But for some reason, sleep doesn't come easy, and deep slumber never happens as quickly as we would like it to. How do we learn to turn off the physical hype of the day for our body?

According to the National Sleep Foundation 48 percent of Americans report insomnia occasionally, while 22 percent experience insomnia almost every night. Women are 1.3 times more likely to report insomnia than men. People over the age of 65 are 1.5 times more likely to complain of insomnia than younger people. Divorced, widowed, and separated people report more insomnia than other populations.

As you can see sleep is a major problem for Americans. According to Gayle Greene, author of "Insomniac," "sleep is the fuel of life, it's nourishing, and it's restorative. And when you are deprived of it, you are really deprived of it, and you are deprived of a basic kind of sustenance."

In my physical therapy office, my patients need their sleep. They are trying to heal from life-changing injuries, deal with chronic disease, and prevent reoccurrence of life-threatening cancer. How can you heal if you are not even sleeping? So what do they need every night to do this? Well, seven or eight hours a night are what the majority of people need to have a healthy life and to facilitate healing and overall wellness. Without sleep, it has been correlated that you are at increased risk for Type 2 diabetes, hypertension, neurocognitive issues, obesity and depression.

There are many sleep hygiene techniques, from going to bed at the same time every night to no electronic devices two hours before bed, that you can sometimes feel like, "oh dear here is another technique." But some simple stretching techniques are a great way to teach the body the physical skill of unwinding before bed. So here are my Sleep Stretches that you can use to help you unwind and be able to sleep.

Unwind the spine. The spine is compressed all day, and rotation is the first movement to go. So lay on your back with your knees bent, and then gently let them sway to the left as far as they can go. Then gently turn your head and neck in the opposite direction as you inhale, and then at the end range stretch you will exhale. Now you will do the same thing moving to the opposite side, remembering to breathe deeply to the count of four when you inhale and a four count on the exhale. This deep breathing helps the body let go of the day. Do six reps each direction.

Reset the internal system. All day gravity has pulled on your internal organs, and your gastrointestinal tract is key to your immune system. Stay on your back, gently rock your hips to the ceiling and do the deep breathing pattern. You can even put your legs up on the wall to increase the angle. Do not do this if you have just eaten.

Release the trunk and thighs. Lay on your stomach and put your hands up by your shoulders, then gently press-up to where your back is comfortable, but leave your hips on the floor. This will open up your trunk and hips. Remember to breathe in, and then exhale at the top of the motion.

Release for your circulation and heart meridian. Proceed to your hands and knees, on all fours, and breathe in and out. Let the belly fall breathing in, and then contract it up as you breath out. Then gently rock back to where you are sitting, as far back on your knees as you can. Reach out with your hands as far over your head as you can and breathe, sinking in to the floor, and then gently sway your hips side to side. Let the worries of the day go as you breathe out, and remember tomorrow is a new day.

Sheree DiBiase, PT, is the owner of Lake City Physical Therapy. She and her staff can be reached in their Coeur d'Alene office at (208) 667-1988, and in their Spokane Valley office at (509) 891-2623. Come in and learn good stretching habits so you can have a good night's sleep!