“I haven’t slept properly for day.”
“Is it time to wake up already?! I wish I could sleep all day.”
Do tiredness, lethargy, and lack of sleep follow you throughout all your wakeful hours? If your answer is yes then these 3 simple yoga tips is definitely for you.
Sleeplessness, insomnia, and unhealthy sleeping patterns are all like a plague that affects most of the world’s population. The most prominent reason for this is stress and overwork. Working without a pattern and overscheduling our day has unfortunately become a lifestyle for many. This routine is unhealthy and is the cause of our fatigue and tardiness, most of us recognize this but aren’t able to solve the cycle.
Worry not, we’re here to help. A way ahead to solve this cycle is by sleeping healthy. Sleeping longer doesn’t necessarily equate to quality sleep, though 6-8 hours of sleep is advised. However, the quality of your sleep is just as important as the quantity. There are many ways to help you sleep better. In this article, we’ll focus on how yoga can be a mindfulness tool that can help you get a good night’s rest.
How Does Yoga Help You Sleep Better?
To function at the top of your potential, good sleep is indispensable. Lack of good sleep can cause a lack of immunity, energy, and stamina. Practicing yoga can help you improve your sleep quality. Several studies demonstrate that yoga can improve sleep, focusing on one’s quality of sleep rather than the quantity, as increased amounts of sleep do not necessarily correlate with quality sleep and overall well-being. While the definition of quality sleep varies, it usually includes feeling energised for the day and a lack of disturbance while sleeping.
Practicing yoga before bedtime is a wonderful way to release everything you’re holding onto mentally or physically before sinking into a peaceful sleep.
Here are 3 Simple Yoga Tips to Help You Sleep Better
1. Leg Up the Wall
This is a very simple exercise that you can do right before bedtime. You need to lie down straight on your back on a flat surface. You can use a cushion or a bolster under your hips if you have hip injuries. Then stretch your legs up against the wall with your hips as close to the wall as possible. Rest your hands on the side of your body. Focus on your breathing and release the tension in your body. Stay in the pose for 5-10 minutes as long as you’re comfortable and relaxed.
Benefits of this pose:
- Relieve tired legs and feet
- Increase blood supply to the brain
- Relieving mild headaches
- Exercises the digestive system
- Calm the mind as the tension in the body releases
2. Child’s Pose
To start, sit in Vajrasana or the thunderbolt pose, with your feet under your hips. Once you’ve maintained this posture, bend down and lie your chest on your thighs with your arms stretched out in front of you.
Benefits of this pose:
- Stretch your back, knees, thighs, and ankles
- Relive the tension in your body
- Releases tension in your brow and head
- Exercises the pelvic muscles
- Exercises the digestive system
3. Reclining Butterfly
This is a simple sitting pose. Form a seated position and press the soles of your feet together. Open your knees to the side and then lie down on your back while holding the position. You can place cushions under your knees for extra support. Place your hands on a comfortable position at your side. Hold this pose for 5-10 minutes as long as you’re comfortable.
Benefits of this pose:
- Quiets the nervous system
- Alleviates stress
- Releases tension in your back, knees, thighs, and ankles
- Exercises the pelvic muscles
- Exercises the digestive system
Other Tips for Better Sleep
- Avoid doing heavy or energetic exercises right before bedtime
- Avoid engaging in stressful activities right before bedtime
- Listen to soft, relaxing music as you get ready for bed
- Keep a gap of at least 2 hours between your last meal and bedtime
- Don’t go to bed angry or upset with your loved ones, try to resolve the matter before sleep
Practice these 3 simple yoga tips right before bedtime, they’ll help you relax your mind and body and help you sleep better.
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