What to do before bed to get a better night's sleep
When you think of a soothing bedtime activity, the first thing that comes to mind may not be yoga.
Handstands and ultra-pliable images may flash before your eyes, the exact opposite of the relaxation you seek when you fall asleep.
Contrary to the popular yoga images we see on social**, there are several different styles of yoga that can help put a busy brain into a state of deep relaxation.
Gentle practices such as yoga breaks are excellent tools for people with insomnia tendencies, as they harness the natural power of deep diaphragmatic breathing, guided meditation, and relaxation poses to help you fall asleep.
While yoga breaks often require the expertise of an instructor, simple restorative yoga poses can be practiced individually to help prepare you for sleep.
Restorative yoga emphasizes physical postures rather than guided imagery, and each position is held for 10 to 25 minutes, often including the support of soft props to help propel you into a state of deep relaxation.
The main purpose of these poses is to support your tired body, not to stretch it, so flexibility or strength won't be your focus when you're trying to relax at night.
The next time you can't sleep, try one of these relaxing positions to help you fall asleep.
1. Legs on the wall (Viparita Carani).
If you've ever taken a yoga class, chances are you've heard your teacher recommend this pose to improve your sleep.
Elevating your feet above your heart improves blood circulation to your torso and head, which slows your heart rate, relaxes your muscles, and makes it easier for your digestive system to function.
1) Lie on your back with your legs parallel to the wall or bedside.
2) Use your hands to help rotate your upper body until it is perpendicular to the bed or wall, and the legs can be extended vertically upwards to the wall or hooked onto the top of the bed. Keep your arms wherever they feel comfortable.
3) Once your legs are elevated, you may need to bring your hips close to the wall or bed so that you can be as straight as possible, but as long as you feel comfortable.
4) If you feel pressure on your lower back, you can place a pillow or fold blanket under your coccyx waist for added support.
2. Infant pose (balasana).
This classic seed-like shape is a gentle yet effective yoga pose that softens your busy brain and allows you to grab some z opportunities.
While you can do baby pose without any props, using a pillow or throw pillow under the torso can provide extra support and feel incredibly soothing when you have trouble sleeping.
1) Kneel on the floor or bed. Touch and open your knee with your big toe as long as it feels comfortable.
2) Lower your torso between your thighs until your head touches the floor or you can lean against a support such as a pillow.
Extend your arms above your head or fold one palm over the other to form a pillow for your forehead to rest.
3) Alternatively, place a yoga mat or pillow between your legs so that one end is wedged between your thighs. Keeping your knees open, lower your torso to a pillar so that your abdomen, chest, and head are supported by cushions. You can wrap your arms around the top or bottom of the prop.
Supine torsion (supta matsyendrasana).
This gentle twist is a treat for your body, mind, and spirit.
There are many ways to shape your legs based on the range of motion of your hips, so find a position that is comfortable but still creates a feeling of elongation of the spine and legs.
Gently rotating your entire torso can help relax tight muscles that may prevent your nervous system from entering a relaxed state where you can sleep deeply.
1) Lie on your back on the floor or bed with your legs straight. Pull your left knee into your chest and gently pull it towards the right side of your body until your knee touches the floor or bed. If that's difficult, you can also put a pillow under your knees to raise the height of the floor.
2) Place your right hand on your bent knee as an anchor point and extend your left arm to one side.
If it's hovering in the air, put a pillow underneath it so you can twist it in complete relaxation.
Gently turn your neck so you can see your left palm.
3) When you're ready to switch to the other side, relax the twist and return to a flat back.
This time, keep your left leg extended and pull your right knee up above your body. Your left hand will remain on your bent knee as your right arm extends to one side.
Paschimottanasana in a seated position
In yoga philosophy, forward bending is believed to calm the mind and spirit.
Physiologically, placing your head under your heart uses gravity to pump blood to your brain, reducing pressure on your heart and improving circulation.
If your blood pressure is high or unstable, use this pose with caution.
This yoga pose gently stretches the back of your legs and lower back to help relieve the sleep-disturbing tightness that can occur in these areas.
1) Sit on the floor or bed with your legs straight and your knees bent to feel comfortable.
2) Lean forward from your hips so that your arms hang next to your legs. (There's no need to grab your feet and pull yourself deeper, just let gravity do the stretch.) ）
4) If your lower back is tight, sit on a pillow or throw pillow to give your pelvis more room to turn forward. You can also place soft supports on your legs to support your torso, arms, and forehead.
Crocodile (makarasana).
While this yoga pose for sleep may not seem exotic, it is a great way to eliminate tension energy and reconnect to the power of deep breathing.
If you are sleeping on your stomach, then you may be used to a similar position, but try doing this position on the floor rather than in bed so that your spine remains better aligned.
1) Lie flat on your abdomen. Fold one hand over the other while spreading your elbows to the sides. Place your forehead on your hands like a pillow.
2) If your lower back is sore at any point, bend your knees so that your toes are pointing towards the ceiling and gently swing your calves from side to side in the air.
Pigeon pose (kapotasana).
Also known as the "sleeping swan" in the Yin tradition, this classic pose is perfect for opening tight hips, releasing stagnant emotions, relaxing the body, and preparing for restful sleep.
This pose requires more active stretching than some other poses, so choose it only if you feel comfortable relaxing and maintaining a steady, slow breathing pattern.
If it requires excessive effort or causes irritability, then it may not be the best posture to help you feel sleepy.
1) Start by placing your hands and knees on the bed or floor. Gently slide your left knee towards your left wrist until your tibia is on the diagonal below your chest.
Your ankle may be near your right hip. Extend your left leg behind you, keeping your toes facing the floor.
2) Keep your pelvis square and sink your weight to your hips, but don't roll to your left hips.
3) Slowly lower your torso to your bent left leg so that your body descends to your forearm.
If you're very flexible, you can even lower your chest and forehead to the floor and extend your arms fully forward to the floor or bed.
For a more supportive pose, place a yoga mat or pillow under your torso to rest and a folded blanket wedged under the hips of your bent leg to support your pelvis.
4) To switch to the other side, press with both hands to lift your torso and slowly return to your hands and knees.
Repeat on the other side, sliding your right knee towards your right wrist and extending your left leg behind you.
Support Bridge (Setu Bandha Sarvangasana).
While Active Bridge is known as a gluteal and hamstring breaker, the Support Pose is a beautiful recovery pose that relieves tension in the hips and gently brings the body into a calmer state.
This is another good pose to do directly in bed so that once you feel sleepy, you can simply move the support away from under you and go straight to sleep.
1) Lie on your back on the floor or bed. Bend your knees so that your feet are flat. Lift your hips so you can put a pillow or yoga mat underneath. It should support your entire pelvis and lower back.
2) Place your arms on the ground with your fingers pointing to your feet.
3) Gently tuck your chin towards your chest so you can keep your neck long and gently hold your shoulders and back of your head in place.
4) If your waist feels comfortable, your knees can stay bent or you can stretch your legs very long.
Feel free to create a mini-sequence using a few of the poses listed above, or just choose one that will help you fall asleep.
A calm bedtime routine may even include doing some restorative poses before a short yoga break meditation to really make sure your body and mind are ready to rest.
Relaxation is an exercise, so start now!
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