A good night’s sleep is within reach when you opt for peace of mind through a nightly bedtime yoga practice.
Better sleep has been shown to offer a myriad of benefits, including improved immunity, clearer thinking and memory, better mood and sex life, and reduced weight.
So why not give bedtime yoga a try? Here are 4 yoga can help you fall asleep faster and get quality sleep every night:
Allowing yourself to release completely assists with letting go of racing thoughts to clear your mind for sleep. Poses like Savasana (corpse pose) that are totally passive remind you that you are capable of surrender. Simply lying on your back, releasing a sigh and letting go right before bedtime can feel like total bliss.
Unwind Your Mind
Restorative poses soothe a busy mind. Viparita Karani (legs-up-the-wall) helps by relieving fatigue in the legs and feet and increasing blood supply to the brain. Also, yoga’s focus on the breath is a useful tool in reducing the mental chatter that can plague the mind and stave off sleep.
Reduce the Effects of Stress
We hear a lot about the sympathetic nervous system increasing the stress hormone cortisol. This is our “fight or flight” response. There are several poses that help release stress. Forward bending poses like Hastapadasana (seated forward fold) and Balasana (child’s pose) assist in activating the parasympathetic nervous system, reducing cortisol and increasing relaxation.
Ease Physical Discomfort
Stiff joints or an achy back can keep anyone up at night. Bedtime yoga can be especially helpful here.
Try these spine-releasing poses for relief. Marjariasana (cat pose) combined with Bitilassna (cow pose), Adho Mukha Svanasana (downward facing dog) or Supta Matsyendrasana (supine spinal twist) can all be beneficial. Additionally, Baddha Konasana (cobbler’s pose) helps relieve fatigue in the inner thighs, groin and knees after a day on your feet. These poses bring ease to the physical body to allow for deeper sleep.
Research has shown that establishing a calming bedtime yoga routine can help you to unwind and signal your brain that it’s time to rest at the end of the day. By incorporating yoga with meditation, herbal teas, or yogic breathing into your bedtime routine, you can reap the benefits of the deep, restful sleep.