Updated: Mar 13
Are you able to get enough sleep at night? Do you struggle to get to sleep? Do you know that yoga can give you a helping hand to overcome sleep difficulties and help you get adequate and restful sleep? If you are suffering from insomnia or have trouble getting to sleep, this post is for you.
For many people, falling asleep and getting adequate and restful sleep is a struggle. Very often, these people wake up feeling exhausted. This has a detrimental effect on their health and productivity.
A number of factors can affect sleep and there is no quick remedy for insomnia. That said, over a period of time, night-time yoga can make things a lot better. Harvard Medical School reported that over 55% of people who practiced yoga before bedtime found that it helped them sleep better. Here is the finding from that study.
"A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress." - Marlynn Wei, MD, JD, Harvard Health Publishing. and here are a few reasons why.
How Night-time Yoga Improves Sleep
Night-time yoga stimulates the parasympathetic nervous system, helping you relax.
Bedtime-yoga relaxes your body and releases tension.
Yoga before bed can encourage mindfulness, which helps you release worries and calm your mind.
Six Amazing Bedtime Yoga Postures for Better Sleep
I am now sharing six amazing bedtime-yoga postures to help you get better sleep. This night-time yoga sequence can be done on a mat before going to bed or you can do them in the bed itself. You can also use cushions, blocks or bolsters. These asanas are really relaxing and gentle. You just have to synchronise the movements with your breathing and hold the postures for about 8 to 10 long, slow, breathing cycles (in and out).
Chakravakasana (Cat-Cow Stretch)
Ananda Balasana (Happy Baby Pose)
Salamba Sarvangasana (Supported Shoulder Stand)
Tips for Better Sleep
Here are a few sleeping tips that I have found helpful. Hopefully, you will find them useful and benefit from them.
Spray lavender spray on your pillow before going to bed.
Don’t consume anything containing caffeine in the last five hours prior to bedtime.
Use a weighted blanket.