What sleep tricks have you tried? Many of the most popular options have promising results, such as reading in bed or drinking a cup of soothing tea. But after trying a few, it can be frustrating to find the one that works best for you. One thing you may not have thought about is light yoga. It’s one of our favorite relaxing activities to do before bed.
There is some science behind why yoga can help you sleep better. Yoga and breathing techniques help calm your nervous system, putting your body in a more relaxed state, perfect for helping you sleep. However, you need to know the right positions to achieve this, because not all positions will help you solve your sleep problems. The key is to target relaxation movements that help calm your body and clear your mind.
If you’ve decided on yoga as a solution you’d like to try, read on to learn about the best yoga poses we recommend for better sleep.
For more natural ways to get better sleep, try these 7 sleep tools to treat insomnia, or check out our website Sleep tips from CNET’s wellness editors.
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How yoga can help you sleep
Yoga, like any form of exercise, can be a useful way to relax and relieve stress. Research suggests so Engaging in yoga may lead to lower cortisol levelsStress-related hormone. The extent to which cortisol decreases may vary depending on factors such as the frequency and intensity of yoga practice. In addition, some studies have shown promising results regarding the effect of yoga on depressive symptoms. Yoga can complement traditional healing methods and enhance overall health.
So, what does this mean for your sleep? Good, Cortisol levels have a huge impact on sleep patterns. High cortisol levels are often associated with difficulty falling asleep and staying asleep. A Study conducted in 2019 It has been found that incorporating yoga into one’s routine can have a positive impact on treating and alleviating the symptoms of insomnia. These findings suggest that practicing yoga may offer potential benefits for improving sleep quality and overall sleep health.
9 yoga poses you should try before bed
These poses are for any level of experience and are easy enough for beginner yogis. As you move through these poses, remember to pay attention to your breath and where you feel the most tension in your body. Breathe and try to relax if you feel any discomfort. Move through these poses for 20 to 30 minutes before bed.
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1. Cat and cow pose
To get into this position, start by getting on your hands and knees. Your hands should be shoulder-width apart, and your knees should be under your hips. Take a deep breath and tilt your head toward the ceiling while also lifting your pelvis up, which should mimic a “cow.” Then, as you exhale, arch your back and lower your head and pelvis down like a “cat.” You can repeat these two movements several times before moving forward.
2. Fold forward
This pose is as easy as standing up straight and bending to reach your toes. If you are able to, place your hands on the floor. If you are unable to touch your toes, you can do a half forward fold and hold below your knees. Looking for a challenge? Try to reach your ankles and hold on. Make sure your back is straight and you are taking deep breaths.
3. Bridge pose
Start by lying on your back, with your legs extended and arms extended on the floor. Take a deep breath, lift your torso off the floor and move your arms close to your body for balance. Your knees should be at a 90 degree angle. Your hands can be flat, or you can bring them together under your heart.
4. Happy child
It’s easy to move into this pose after the bridge, since you start this pose on your back. Lift your legs to the ceiling and stick out your shoulders slightly (or as far as you can go). Then hold the outside of your feet with both hands. Gently swing left and right to relieve tension in your lower back.
5. Raise the legs up the wall
You will need to free up space next to the wall for this pose. Facing a wall, lie on your back and lift your legs up or lift your hips with your arms. Your hips can be against the wall or slightly away. Once you get to a comfortable place and feel like you can balance, extend your arms out by your side. This situation is great for stress and Improve your blood circulation.
6. Child’s position
You can start this pose by kneeling or getting on your hands and knees. Tuck your feet under your hips and keep your head close to the floor. Extend your hands in front of you, and extend your spine. The farther you reach, the better the stretch will be for you.
7. The evolution of sitting
If you are coming out of child’s pose for this next pose, sit back down and extend your legs in front of you. Cross one leg over the other, pulling the heel of the crossed leg to your outer thigh. Using the opposite arm, cross your body and twist yourself, driving your elbow onto the raised knee. Twist and breathe. Repeat with the other side before moving on.
8. Butterfly pose
From a seated position, straighten your posture and press the bottoms of your feet together. Place your hands on your feet, and try to press your hips as low as possible to the floor. The lower it is, the greater the span. If you’re looking for more of a challenge, move your feet closer to your body.
9. Head to knee position
This is the basic position. Start in a seated position with your legs extended in front of you. Bring one foot to the inner thigh of your opposite leg and extend your hands outward on your extended leg. Sit taller, breathe deeply, and hold your feet out in front of you. If you can’t reach your full foot, that’s okay: Grab your ankle or the back of your knee. Lean into the stretch and try to bring your forehead to your knee. Repeat on the other side.
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