Sleep Yoga: Peaceful Poems Blog
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Do you struggle to find some high-quality shut-eye?
It's a relaxing exercise, and it's not that shocking to find it helps you sleep better. It can also be useful at any point during the day, practicing the practice before bed can be particularly helpful for calming down the nervous system and promoting good sleep habits, even when it's a 5-minute routine that you perform after taking your toothbrush off.
Quick Links
- What is Sleep Yoga?
- The benefits of Yoga to help you sleep
- The Best Way do I Do Yoga for Sleeping
- Create Yoga at Bedtime as a Part of Your Nightly routine
What is Sleep Yoga?
Sleep yoga is a relaxing exercise that involves various poses to relax the majority of which are practiced lying down to help to fall asleep quicker and rest more peacefully.
Which Yoga Is Best for Sleeping?
Below are four different types of yoga that could help you in your quest towards better sleep.
Hatha Yoga
The type of yoga that is used here helps balance mind and body by concentrating on connecting movement with breath. It is more slow and gentle than in more aerobic styles of yoga. It may be used in conjunction with meditation guided for enhanced results.
Restorative Yoga
Restorative yoga is the gentlest of all yoga types and is usually used to promote peace and relaxation. Make use of a cushion or a rolled up blanket to deepen the poses and let yourself sink into each movement.
Yin Yoga
Yoga Nidra
The benefits from Yoga for Sleep
Most of us probably wish that we were getting better quality sleep. Over a third of American adults fail to clock 7 hours per night in 2020, as per a survey conducted by the National Sleep Foundation, and anywhere from 10% to 30 percent of people struggle with insomnia.
Consequences of all this insufficient sleep vary, but irritability, headaches, and general feeling of unwellness are likely to be the most frequent side effects--none of which are suitable to be experienced frequently.
Sleep yoga offers a possible solution that can be used to supplement or as an alternative to other sleep aids. An research study of the Centers For Disease Control and Prevention's National Center for Health Statistics found that 55% of people who practice yoga report better sleep, and more than two-thirds report less stress and higher levels of relaxation.
The other possible benefits you can receive from yoga while you sleep are:
- Sleep disturbances less frequent
- Increased melatonin levels
It's not a cure-all for serious sleep problems. It can help you manage the flow of your breath and easing the body into a meditative, meditative state, sleep yoga will greatly improve your chances of getting quality sleeping, no matter if you have insomnia issues or other related sleep difficulties.
Start Your Yoga Practice
Yoga to Beginners: A Full Body Introduction Routine
How To Do Yoga for Sleeping
What yogic sleep pose will get you the best results? There are several worth giving an attempt. Try out these simple yoga exercises for sleep and design a custom routine that will help in settling into a sleepy state.
Seated Forward Bend
The forward bend in a seated position provides the body with a stretch that can relieve stress and help you relax. You can place a cushion between your knees or in the middle of your legs, if you can't quite reach your toes , or if it feels too strenuous Try to maintain the position for at least one minute, while taking steady deep breaths both in and out.
Legs up the Wall
Create an L-shape with your body, positioning your back on the floor and your legs up on the wall. This restorative yoga pose relieves tension in your legs and neck. It also helps to calm your nerves. If you require a change you can place a pillow on your hips, or spread your legs instead of maintaining them straight towards the ceiling.
Child's pose
Relax into the child's pose by putting your knees in a straight line or apart with your upper body stretched forward at the hips. Arms can be extended forward or positioned straight at your sides. Spending time in the sleep position will help relieve stress from your day and help move your body's breath which can lead to relaxation as well as preparing for a solid night of sleeping.
Yoganidrasana
Yoganidrasana can literally mean "yogic sleep posture" it is a reclining position where the legs are brought up and behind your head. This is the most advanced yoga pose and you must ensure that you are properly stretched out prior to trying it out and do not overdo it more than you feel it can be able to. For an easier version with similar benefits, you can try the happy baby pose, which involves lying on your back and hold the soles of your feet and gently draw your knees down.
Cat/Cow
Position yourself on hands and knees on the floor, then slowly alternate arching your back high like the back of a cat, and then arching the back down as cows. This stress-relieving position is great for beginners who are trying to integrate their breathing to movement. It also offers the additional benefit of giving a good stretch to your lower back.
Create a Bedtime Yoga Routine Your Nightly Routine
An efficient routine for bed is vital to quality sleep. Set a goal to practice sleep yoga all or most days of the week to test if it assists your sleep, and keep in mind that you can perform it for as long or as little time as you want. And if you want to make it even more of a serene practice, dim the lights, play your favorite music as well as light a candle with a scent to fully indulge your spirit and set yourself up for a successful sleep.
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