Do you ever have restless nights or trouble sleeping?
Aside from becoming more physically active during your day, adopting a relaxing physical bedtime routine can help you fall asleep and stay asleep longer.
Sleep deprivation can be really serious. People who don’t sleep well at night are more likely to suffer from high blood pressure, diabetes, obesity, heart disease and many stress-related disorders.
Improving your quality and duration of sleep can not only prevent many negative side effects, it can help you promote optimal health by regulating your hormones, improving brain functioning, raising your immunity and more.
Doing yoga before bed can significantly help you settle in, calm your nervous system and prepare you for the best night’s sleep.
Try these 4 simple poses that are appropriate for all levels from beginner to advanced, right before bed (actually on your bed) and practice the deep breathing to prepare for excellent deep sleep.
All you will need is 2-3 pillows, your bed and a wall or headboard for support.
1) Pillow Supported Child’s Pose
2) Legs Up The Wall
3) Twist With Pillow Between Knees
Wide Leg Forward Fold
Those are the best 5 poses for calming your body and mind for a deep night’s sleep. While doing these poses you should focus on complete and total relaxation, deep breathing and letting go of stressful thoughts.
For some people, it helps to count each breath to stay focused on the breath and stop other thoughts from taking over. Try counting in your head down from 5 with each deep breath you take.
Incorporate this practice into your nightly routine and say goodbye to bad sleep and hello to overall better health.
Here’s a simple step-by-step nightly routine I recommend to incorporate this bedtime yoga practice:
After dinner brew a cup of hot herbal tea
Skip dessert and have tea instead. Sweets late at night can cause a bit of a sugar high and make it harder to sleep.
My favorite herbal teas for bedtime are: chamomile, peppermint, and herbal blends such as sleepytime tea but anything without caffeine will do.
Turn lights down or switch to candle or dim lamp light
Bright lights can stimulate energy while dim or low light helps you relax.
Drink tea slowly as you read a book or watch a favorite tv show or movie
Slip into snuggly clothes get cozy and settle in.
Brush teeth, wash up and begin the yoga routine
Do all 5 of these poses at your own pace, no rush, and hold your favorites as long as you like.
Make your bedroom as dark as possible and cool temperature
Turn off all lights, masking any blinking lights, shutting all curtains, and making your room pitch black if possible.
The ideal temperature for sleep is between 68-74 degrees Fahrenheit. Choose a temperature that you feel most comfortable with.
Lay in bed, assume the savasana position and begin some deep breathing
Count your breath to remain more present and stop your busy mind chatter. Continue until you fall asleep.
Follow these steps each night and it will become easier. This should be repeated for at least 21 consecutive days or until it becomes a natural feeling habit. You should notice results within the first few nights but if you discontinue you may fall back into old bad habits so make sure to continue long enough that this will become your new habit.
I hope you enjoy this routine and find it helps you sleep…