Yoga To Help Sleep

## Yoga To Help Sleep

Yoga can be a powerful tool when it comes to combating occasional sleep troubles. Research has shown that the practice of yoga can help you fall asleep easier and enjoy a more restful sleep. Here are a few ways yoga can help you sleep better:

### Relaxing the Mind

Yoga allows you to take a break from the chaos and commotion of daily life and focus on your breathing. Through mindfulness and breathing techniques, yoga teaches you to quiet your mind and focus on the present moment. The idea is to let go of any worries, distractions, or anxieties that can cause restless nights.



### Relaxing the Body

Yoga not only relaxes the mind but also the body. By stretching and releasing muscle tension, yoga increases blood circulation and reduces pain and aches that can keep you from sleeping through the night. It also helps relax your muscles and slow your heart rate, which can promote better sleep.

### Improving Sleep Environment

Yoga can also help you improve your sleep environment. Many times, our thoughts and emotions are reflected in the environment around us. Making sure your bedroom is free of clutter and also has comfortable temperature and light levels can help promote better sleep. It’s also important to practice regular relaxation techniques, such as yoga and meditation, before bedtime.

### Developing a Sense of Control

Yoga can also help you develop a sense of control over your body, emotions, and thoughts. Through practice, you can learn how to manage stress and anxiety, which are two of the most common causes of insomnia. You can also learn how to listen to your body, identify your warning signs, and intervene in the moment to prevent episodes of insomnia.

Overall, yoga can be an important tool for promoting better sleep, helping you relax both your mind and body, and creating an environment that is conducive to restful sleep. So if you’re having trouble sleeping, try adding some yoga to your bedtime routine!

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Table of Contents

Yoga for a Better Night’s Sleep

Getting a good night’s sleep is essential to feeling your best the next day. Sometimes the stress of daily life can make it hard to settle in for the night. That’s where yoga comes in. Adding yoga to your nightly routine can help relax your mind, reduce stress, and promote optimal sleep.

Breathing Exercises

One of the best ways to relax your body and mind is to focus on your breath. When you practice slow, deep breaths, this activates your parasympathetic nervous system, signaling to your body that rest and relaxation are imminent. Try the 4-7-8 breathing exercise. Place the tip of your tongue on the roof of your mouth, just behind your front teeth. Exhale completely, then inhale deeply through your nose while counting to four. Hold your breath, counting to seven. Then exhale through your mouth, counting to eight. Repeat this breath pattern four times.

Yoga Poses for Sleep

Yoga poses can also be helpful for calming your mind and inducing sleep. Here are some great poses to add to your bedtime yoga routine:

  • Child’s Pose: Begin in a kneeling position with your knees hip-distance apart and your feet tucked under. Reach your arms forward, relaxing your forehead and shoulders. Hold for 10 to 30 breaths.
  • Cat/Cow: Get on all fours, with your hands directly underneath your shoulders and your knees aligned with your hips. Inhale and scoop your tailbone up while looking forward and up. Exhale and draw your belly button in while tucking your chin to your chest and rounding your spine. Repeat for a few rounds.
  • Legs Up the Wall: This is a great pose to help relax your mind and reduce any back pain. Position yourself parallel to the wall and slowly lower your legs up the wall at an angle. Once your legs reach the point of being perpendicular to the wall, rest your arms on either side and stay in this pose for 5 to 10 minutes.
  • Happy Baby: Start by lying on your back with your knees pulled into your chest. gently grab the outside of your feet with your hands and then work to open your knees out wide while keeping them close to your armpits. Stay in this pose for up to 10 breaths.
  • Corpse Pose: This is arguably the most important yoga pose for calming your mind and body for sleep. Lie on your back, with your arms alongside your body and your palms facing up. Close your eyes and take 10 to 15 deep, conscious breaths.
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Meditation for Sleep

Once you finish your yoga sequence, it’s time to meditate. Guided meditation can be especially helpful for easing your mind before sleep. Spend five to ten minutes in meditation, focusing on your breath.

Yoga can be an effective tool for helping you get the restful night’s sleep you deserve. By bringing poses, breathing exercises, and guided meditations into your nightly routine, you can release the stress of the day and drift off into the deep, restful sleep your body needs.



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