5 Yoga Poses for a Better Night’s Sleep

Written by Ann Y.

Some of us may find it challenging to convince our body and mind to turn off for the day during bedtime. It can be unpleasant when your thoughts keep racing well past giving your body to bedtime. Sleep is essential for our well-being, but many struggle with it.

Harmful Effects of Sleep Deprivation

Not getting the prescribed eight hours of sleep each night can negatively influence factors of health. Sleep deprivation has been linked to hypertension, heart attacks and strokes, It also affects factors such as obesity, diabetes, melancholy and anxiety.

Yoga Can Help You Sleep Better

Yoga is a well-known workout that emphasizes breathing, strength and flexibility, and it has many mental health advantages as well.

A recent study by Johns Hopkins University found that legally blind patients who participated in an 8-week yoga program noticed improved sleep.

Here are the five yoga poses that can help you sleep better at night:

1. Legs-up-the-Wall Pose

If you want to try a simple, calming and effective yoga pose, this is the right place to start. You can simply flip your legs upwards on your wall to enable the blood to rush back down to the heart. The recommended time to hold this pose is five minutes. When doing this, keep your eyes closed and relax.

To assume this pose, you have to sit sideways against a wall with your legs straight out in front of you. Lower your upper body gently to the floor, with your back to the wall. Swing your legs straight up the wall at the same time. Your hamstrings and calves should be flat against the wall. Keep your feet relaxed (not flexed) and your arms comfortably resting at your sides, palms up. You can use a pillow to support your lower back while holding this pose.

2. Standing Forward Bend Pose

The Standing Forward Bend Pose can help get rid of headaches and insomnia. This yoga posture is also beneficial for lowering anxiety levels.

To assume this pose, stand with your feet about six inches apart and fold the chest to the ground, reaching for the flat surface. You can bend the arms and hold each hand to the opposite elbow.

While holding this pose, you must sway a little side to side and inhale. To alleviate any strain, bend your knees as far as possible. The stiffness in the hips and legs will gradually dissipate.

3. Child’s Pose

Child’s Pose is a beginner’s yoga pose that stretches the thighs, hips and ankles. This pose is perfect if you want a gentle stretch of your back while calming the nervous system and facilitating a peaceful sleep.

To perform the Child’s Pose, you must kneel on the floor with your toes together and your knees hip-width apart. Place your palms on top of your thighs and relax. Next, lower your torso between your knees and exhale. Extend your arms parallel to your torso, palms facing down. Finally, relax your shoulders so that they are parallel to the ground. Hold the pose as long as you feel comfortable doing.

4. Reclining Butterfly Pose

Allow your knees to slip out to the sides while pressing the soles of your feet together while lying on your back. Support your knees with pillows if you like. Pay attention to how you’re feeling in your body. Achieve a state of relaxation by breathing in and breathing out.

5. Corpse Pose

This yoga pose can get your body into sleep mode. First, you must concentrate on your breathing to let go of all the worries. This way, you can distract your mind from the scenario that’s causing you anguish and anxiety, allowing you to sleep soundly.

You can achieve this pose by simply lying on your mat with your hands and feet wide and comfortable. Your palms should be up, and toes pointed out. Keep this pose for five minutes.

Yoga Poses and Stretching

Stretching before bedtime can aid in getting to sleep fast. It is recommended to incorporate at least 10 minutes of gentle stretching with your bedtime routine each night. Stretching is a perfect way to relax your weary muscles to rest and sleep more comfortably.

A Parting Reminder

Yoga poses can calm our minds and relieve the tension of our bodies. It is an effective and natural way to invite doziness into our bodies and enjoy a good night’s sleep. Everyone deserves a restful sleep to recharge for the following day. So, keep calm and do your yoga poses!