Are you suffering from insomnia?
Did you know that yoga can help you sleep better?
How do you define a restful night of sleep?
Length of time sleeping; the quality of sleep and the regularity (time at which you are going to bed and waking up).
It is 10:30 P.M.
Your head is on the pillow. You are tossing and turning in your bed trying to find the most comfortable position to go to dreamland. You start on your back…turn to your right side and decide maybe I will be more comfortable on the left side tonight.
You look at the alarm clock.
It is 10:36 P.M.
Ideas go through your mind.
It is hard to let go, to pause and to fall asleep after a busy day.
Just like children, even as adults, we sleep better when we have a routine.
I suggest you create a bedtime routine, since it will improve your sleep.
Suggestions for a Healthy Bedtime Routine
- Find a time that is good for you and stick to it.
- Being constant is important.
- Ideally, you would choose a time that will allow you to go to bed and not have to set an alarm clock.
- Turn-off your cell phone, TV and computer one to two hours before going to bed.
- Take a warm bath.
- Turn-off or dim the lights. *I use candles at least one-hour before going to bed.
- But on some soft music.
- Brush your hair (if you have any) and teeth.
- Put your pyjamas on * if you wear one.
- Write what you are thankful for.
- Stretch. Do YOGA.
- Close your eyes.
How can yoga help you sleep better?
Nervousness and stress can be the root causes of many sleeping issues. Any physical activity is a stress reliever.
Working out regularly will reduce anxiety and stress; elevate mood; improve sleep and self-esteem.
A regular yoga practice can help dissipate daily accumulated tensions.
Yoga relaxes you and helps you sleep better. Yoga allows you to relax mentally and let go of negative thoughts. Practicing yoga relaxes your tensed muscles. For example: Having back pain can impact your sleep as it is harder to find a comfortable position.
Stretching before going to bed will release the accumulated tensions in your back.
If you are having trouble falling asleep and/or staying asleep you should try a few yoga poses before going to bed. You can practice on your yoga mat or even directly in bed.
If you suffer from insomnia or feel tired when waking up even after 7 or 8 hours of sleep yoga and bedtime yoga should help you.
Yoga will also increase your flexibility and bring you mindfulness.
Few yoga poses to practice before bed:
- Knees-to-chest pose – Apanasana * Also called wind releasing pose
- Supine spinal twist – Supta Matsyendrasana
- Leg-up-the-wall pose – Viparita Karani
- Reclined bound angle pose – Supta Baddha Konasana
- Child’s pose – Balasana
- Corpse pose – Savasana
Full Yoga Sequence: BEDTIME YOGA – PDF