Wellness Articles

Improve Your Sleep with Yoga

May 21, 2023

Are you struggling with insomnia, restless sleep, or have trouble falling asleep? Do you feel tired and groggy in the morning although you had your 8 hours of sleep? If so, you could benefit from practicing yoga, meditation or other mindful practices that help your body and mind relax and transition from a day at work to a restful night. In this blog post we list some of the positive effects that yoga can have on your wellbeing and sleep quality.

How Yoga can improve your sleep:

  • Mindfulness: Yoga helps you become more aware of your thoughts and feelings in the present moment. This can reduce stress, anxiety, and arousal, which are common causes of poor sleep. By practicing yoga, you can learn to let go of worries and relax your mind before bedtime.
  • Breath awareness and regulation: Yoga also teaches you how to breathe deeply and rhythmically. This can calm your nervous system and lower your heart rate and blood pressure. Breathing exercises can also help you fall asleep faster and sleep more soundly.
  • Regular exercise: Yoga is a great way to stay physically active and fit. Exercise can improve your mood, energy, and metabolism. Exercise can also regulate your circadian rhythm, which is your body’s natural sleep-wake cycle.

How to practice Yoga for sleep:

You don’t have to be an expert or do complicated poses to enjoy the calming benefits of yoga. You just need to find a style of yoga that suits your needs and preferences. Some people enjoy a bit more movement to relax their body while others might find slower Yin and Restorative Yoga practices more helpful. Whatever your preference, remember that vigorous exercise less than an hour before bedtime can actually make you feel more awake, so if you’re practicing right before going to bed choose a slightly lighter yoga routine.

Here are some tips for yoga before bedtime:

  • Choose a quiet and comfortable place where you have space to stretch out your whole body.
  • Dim the lights and play some soothing music if you like. This can create a relaxing atmosphere and help you unwind.
  • Wear loose-fitting clothes that won’t restrict your movement or make you too hot or cold. If your environment is very cold, have a blanket to keep your body warm in the final relaxation.
  • Focus on your breathing and try to clear your mind of any distractions. If your thoughts wander, gently bring them back to your breath.
  • Be gentle with yourself and don’t judge your performance. Do what feels good for your body and modify the poses as needed.
  • End your session with a few minutes of Savasana, the yogic relaxation pose. This can help you transition from yoga to sleep.

Yoga is a wonderful way to improve your wellbeing and sleep quality. By practicing it regularly, you can enjoy better physical, mental, and emotional health. You can also sleep longer, deeper, and more peacefully… Good night!

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