The quality of sleep can be considered as one of the major keys to your overall health and well-being. However, there are those people in whose case sleep is entailed with problems of insomnia or tossing about on the bed. Yoga gives you gentle and effective ways to improve no-nonsense sleep through relaxation, reduction of stress, and quieting of the mind. Below is an article on some yoga sequences one can do to engender quality sleep, along with tips on how to create a bedtime routine that can help bring restful sleep.
1. How Yoga Enhances Sleep
Much of the quality of your sleep has to do with how physically and mentally relaxed you are. Since yoga relaxes, reduces muscle tension, and soothes the nervous system, it will ease your body and mind into a state most conducive to a good night's sleep. Specific postures and breathing that induce deep relaxation will make falling asleep quite easy.
2. Evening Yoga Sequence for Better Sleep
Balasana/Child's Pose: This is a restorative pose, hence ideal for the de-stressing of your back and hips. First, kneel down to the floor, then sit back onto your heels, extending your arms forward with your forehead placed down on the mat. Hold for 1-2 minutes.
Legs-Up-the-Wall Pose, Viparita Karani: It relieves tension and effects blood flow. Lie on your back on the floor and stretch your legs straight up against a wall. Keep a bolster or blanket folded under your hips to raise your thighs and hips. Stay for 5 minutes in the pose.
Cat-Cow Pose: A flow of movements, each one softly stretching the spine while bringing forth consciousness. Begin on all fours, then arch your back and round your back, holding 1-2 minutes.
Seated Forward Bend: A posture to stretch the spine and the back of the thigh bones while quieting the mind. Sit with your legs extended and release your hips, reaching toward your feet. Hold 1-2 minutes.
Corpse Pose Savasana: This is the ultimate relaxation—including peace to the mind—where you shall fall asleep. You should lie on your back with your arms and legs stretched outward and sideways. Work on deep, even breathing. Hold for 5 to 10 minutes.
3. Tips to Include Yoga in Your Bedtime Routine
Setting the Mood: Adjust the dim lights, add some soothing music to the background, and add essential oils or scented candles to relax your body.
Regular Practice: Add your bedtime yoga into your nightly ritual as a means of developing a peaceful ritual that signals to your body that it's almost time for sleep.
Breathing as Anchoring: Be present in your breath throughout the practice, and with deep, slow breaths, anchor yourself into relaxation.
4. Avoid Yoga Poses at Bedtime
While yoga can stimulate better sleep, some of these poses may prove over-stimulating or too energizing to do at bedtimes. Be sure to steer clear of intense physical exertion, backbends, and inversions because these actions could interfere with winding down.
5. Combining Yoga with Other Sleep Strategies
While yoga practices may be useful in improving sleep, they will most likely yield optimal results when combined with other sleep-conducive habits like keeping a regular sleeping schedule, avoiding caffeine and electronics at least an hour before sleeping, and generally making the environment comfortable for a good night's rest.
Practice yoga before sleeping for an enhanced quality of sleep. With a focus on processes of relaxation, gentle stretches, and mindfulness, yoga will quiet your mind and body right before sleeping. Use any yoga sequences in designing a bedtime routine for the best good night's rest and a general feeling of well-being.
