I think some people like to get up and walk around, but that hasn't worked too well for me so far. I tend to try to stay in bed and move as little as possible, which is how I sometimes end up a tight and tangled mess. Moving around a lot usually puts me in "awake" mode and then its good luck going back to sleep. I know some positions can be more relaxing than others, so I'm trying to figure out the best way to get comfortable, and get my body tired so I can fall back asleep.
I'm going to start trying some of these specific yoga poses more often that can be done laying down or in a relaxed, seated position in bed. These are meant to calm, reduce anxiety, and encourage the body to rest. Spending a few minutes in one of these yoga poses with some slow, deep breaths and calming thoughts should be helpful.
The point for me is not to do these perfectly, but to mimic the position in a comfortable way.
Calming Yoga Poses to Help You Fall Back Asleep:
Child's Pose - if you've done yoga, you're familiar with this one. Position yourself face down with your legs tucked under you, like in the fetal position. With your knees apart, big toes touching if that's comfortable. Relax your arms by your side or rest your arms out above your hand with your thumbs touching
Supported Half Frog Pose - again on your stomach, turn your head to one side and rest it comfortable on your arms, with a pillow between if you want. Bring the leg on the side you're facing out to a 90 degree angle with your knee bent so there is no tension. and rest it to your side I like to put my lifted leg on a thin pillow sometimes to make sure my back isn't twisted.
Reclining Bound Angle Pose - (pictured) lie on your back with your knees bent and bottoms of feet touching. Relax your arms by your side or over your head. You can rest your body on a pillow if that's comfortable or lay flat on the bed.
Knees To Chest Pose - on your back, bring your knees up to your chest and rest your hands or forearms on your shins to support your legs. You can clasp together your hands if that's comfortable or leave your grip a bit more loose.
Legs Up On Wall Pose - this will require you either shifting positions or getting out of bed. On your back, scoot your body close to a supported wall or headboard and put a pillow under your bum. Bring your legs up in the air on the wall at a 90 degree angle from your body and try to keep your heels stacked over your hips with your legs up but supported by the wall. Rest your arms by your side or above your head.
If you find yourself in one of these poses, take some slow, deep, calming breaths to hopefully help ease your body back into sleep mode.
Watch below to see my version of the demo. ;D