by Nadia Sinclair

A peaceful bedroom setting with a woman practicing a calming evening yoga pose on her bed, bathed in soft, dim light

With sleep troubles plaguing over one third of adults every week, it’s time to look for a holistic solution. Yoga, known for its mind-body benefits, might just be the answer you’re seeking. It’s vital to establish a bedtime routine to prepare your body for rest. Let’s explore a few yoga poses that will help you sleep better:

Evening Yoga: Prepping for a Good Night’s Sleep

If you’ve had a long, tiring day, it’s essential to transition into a calm evening with a few relaxing moves. Start with the Leg’s-Up-the-Wall pose for about 10 minutes before your meal. Follow up with restorative poses like the Reclining Butterfly and Mountain Brook. Include props like supportive pillows and weighted eye pillows to deepen relaxation.

Outdoor Practice: Fresh-Air Refreshers

‘Work from home’ seems to be the new normal. To break the monotony, take your practice outdoors. Not only will practicing yoga in your backyard or local park refresh your mind, but it’ll also instill a sense of serene isolation. Try a mix of poses like Downward Dog, Runner’s Lunge, and Camel Pose to enhance overall flexibility and opening. Don’t forget to breathe deeply and inhale the rejuvenating fresh air.

Pre-Bedtime Yoga: The Winding-Down Phase

To indicate to your body that it’s time to sleep, introduce a Moon Salutation sequence into your evening routine. A gentler alternative to the energizing Sun Salutations, Moon Salutations are known for their cooling and calming effect on the body. Following this, incorporate Luna Breathing, a calming exercise that brings balance and peace, easing the mind into relaxation.

Mid-Night Yoga: Quieting Restless Nights

On those troublesome nights when sleep seems elusive, leverage the calming power of yoga right in your bed. Incorporate a Gentle Reclining Twist, followed by the Child’s Pose, on your bed to relieve tension and calm your nervous system. If the sleeplessness persists, have a yoga nidra guided meditation ready to listen to. This unique practice, referred to as ‘yogic sleep,’ can be incredibly rejuvenating, even replacing a few hours of traditional sleep.

Yoga can help you embrace tranquility, relax the mind and body, and promote better sleep patterns. So, unroll your mat, and let’s journey towards peaceful slumber.

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