Bedtime Yoga For Relaxation & Sleep
As bedtime approaches, do you find it difficult to let go of the worries of the day? Are you too keyed up to relax and sleep? Do you spend hours tossing and turning before finally falling asleep? If you answer ‘yes’ to any or all of the above questions, then its high time you try out a new sleep routine.
There are a number of things you can do that can help you fall asleep faster and sleep better. A restorative yoga routine practiced before your bedtime may be exactly what your body and mind needs.
While there is no single pose or yoga asana that can send you off to the land of nod, practicing a series of yoga sleep positions can help release any tension that may be preventing you from getting a good night’s sleep.
Yoga stretches can help calm the mind by making you focus on your breath and let go of the worries of the day. Sleep experts also stress upon the importance of a routine before bedtime. You could choose to include a few of the following poses and add on some deep breathing exercises before you go to bed every night:
- Happy Baby Pose (Ananda balasana)
- Child’s Pose (Balasana)
- Goddess Pose (Victory Squat)
- Legs up the Wall Pose (Viparita Karani)
- Corpse Pose (Savasana)
- Pranayama or Deep Breathing Exercises such as Kapalbhati Breathing, Anulom Vilom Pranayama, Bhastrika Pranayam and Ujjai Pranayam
Apart from these yoga poses for sleep, you could also listen to some light music or chant some mantras before sleeping. This may help prevent insomnia or disturbed sleep patterns. Your yoga teacher can help you put together a more detailed routine and guide you on the correct way to practice each pose.
In addition to bedtime yoga, the following sleep tips should help you maximize the quality of your sleep and regularize your bedtime habits.
- Keep a regular sleep schedule – it is important that you follow a regular pattern of sleep daily.
- Sleeping for long during the day can also interfere with your natural sleep cycle, therefore reduce your day time sleeping hours.
- Keep your bed exclusively for sleep. If you work at your bed, it will be more difficult to wind down for the night.
- Eat right and get plenty of regular exercise. Avoid having a big meal before you sleep as this can cause problems such as acidity or indigestion that can keep you up at night.
- Stay away from alcohol, caffeine and other stimulants before bed.
- Do not drink too much water before you go to sleep.
- Practice visualization and deep relaxation techniques to help you fall asleep.
Just remember that what works for someone else may not work for you. Keep experimenting until you hit upon the perfect combination that is most beneficial to you.
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