What are the best yoga poses for sleep? Have you ever tried yoga poses for sleeping? If not, this article is for you!
If you suffer from insomnia you will surely have tried many remedies, more or less natural, to put an end to this torture. Most of the time, however, stress and inability to relax when you get to bed creates a state of anxiety that does not allow you to sleep. Yoga can help you sleep better while keeping in mind that this is not a competitive activity but a practice that, by helping you get in touch with yourself, allows you to relax and sleep better.
Let’s focus on some of the best yoga poses for sleeping, so to give you an idea on how to start sleeping again and, at the same time, feeling better. All of the above positions can be practiced before going to bed, to stimulate sleep and relax. Remember that not sleeping well can also causing lower back pain, and yoga can also help in the case of lower back pain.
Yoga Poses For Sleep: 5 Effective and Relaxing Asanas for you
The basic position, with the legs crossed and the palms of the hands lying on the knees and thumb and index finger joined, is ideal for loosening tension and relaxing. This asana requires focusing on the breath which helps to let go of all thoughts that do not make us rest well.
The position of the child allows to release tension and to loosen the muscles of the spine. Practiced before going to bed breathing deeply helps our body detoxify and prepare for the night.
Considered one of the most valid anti-stress positions, it consists in lifting the legs by leaning them against a wall and breathing deeply. In this way the blood circulation is stimulated without making any effort and the mind completely emptied.
Standing Forward Bend Pose (Uttanasana)
Uttasana activates your parasympathetic nervous system, releasing tension and helping you get to sleep. That’s how you practice it:
- Stand straight;
- Exhale and soften your knees so to bend forward, folding from your hips;
- Let your hands rest on the ground, next to your feet, and let your head to dangle;
- Hold the position for up to 1 minute.
The final meditation can become a great way to get ready for bed. It is necessary to practice it on the ground and not on the bed or on the sofa as the back must be aligned with the surface that hosts us so that the breath can synchronize and allow thoughts to slip away.
Read Also: The Most Common Yoga Poses for Beginners
Aside from the yoga poses for sleep, there are other ways to fight insomnia by using yoga as well.
Some breathing techniques (or Pranayama, for the experts) help to calm the mind and relax the body in order to create the correct space for a good sleep. Among these, the best to do before bed or even during the night if you find yourself with eyes that you really don’t want to close, is Ujjayi’s technique. This technique calms the body and relaxes the mind. The sound produced with this breathing is reminiscent of the waves of the sea. This sound helps calm the brain waves so you can sleep more calmly.
When we think the insomnia is the only cause of our sleeping problem, in reality insomnia itself cannot be the sole issue. In fact, the origins of this problem usually comes from the mind and from the experiences we have during the day. The best meditation simply consists in observing our breath. As the rib cage swells, the air touches the space between the lips and the nose, the mind relaxes and a slight smile often appears on the lips.
Breathing, but above all paying attention to our breathe, giving it the importance it has, focuses on finding our center rather than getting lost in the thousands of thoughts that populate our mind: that’s what we need to do to fight insomnia by using meditation. So before you go to sleep or even in the same bed, try closing your eyes for a few moments and watch your breath and let yourself go into it.
The Saa Taa Naa Maa Mantra if recited before going to sleep helps restore natural harmony with day and night, helps to relax the mind and induce a peaceful sleep.
Mudras can also help you sleep better. The Shakti Mudra for example allows a peaceful sleep and helps to fall asleep more easily.
Bring both thumbs towards the center of the hand. Index and middle have to be closed over the thumb. Keep the rings and the little fingers elongated and then join the tips of these two fingers of the right hand, with those of the left hand, keeping the rest of the hands separated. Keep this Mudra for a few minutes. You can feel tension in your fingers the first few times, but over time it will go away and this mudra will help to calm the stress creating a relaxing effect.
12 Proven Tips to Sleep Better at Night
- Avoid drinking just before sleeping to avoid getting up to go to the bathroom;
- Wash your feet before going to sleep to warm up or refresh your body depending on the season and relax it;
- Avoid smoking or drinking coffee or alcohol just before going to sleep;
- About an hour before going to bed, drink a herbal tea or a mild infusion that helps sleep;
- Move around a little. A walk or activity under the sheets helps to use the last energies of the day to calm the mind and relax the whole body in order to open the way to a pleasant sleep;
- A good hot bath always helps. In summer, the solution is to ventilate the room and keep it in order to allow our body to relax and concentrate on itself and not on the environment that surrounds us;
- Do not engage in strenuous activities before going to bed because in this way the organism is stimulated which produces endorphins which instead of allowing relaxation work in the completely opposite manner;
- Exactly for the same reason as above, all activities that require excessive concentration and / or the presence of electronic devices before going to bed could be detrimental (TV, mobile phone, computer, etc.). Better a good book before sleeping;
- Expose your body and your brain to daily sunlight;
- Stop napping or severely shorten the naps;
- Set the temperature in the bedroom and optimize your bedroom environment by removing every single source of noise and distraction and any light;
- Don’t eat late in the evening to avoid hormone disruption and poor sleeping.
6 Reasons Why Good Sleep Is Important
Sleeping well at nigh is extremely important for our health an not sleeping well can bring various types of problems:
- Poor sleep is strongly linked to weight gain because when sleeping less humans tend to consume more food and more calories: the ghrelin, the hormone that stimulates appetite, grows while the leptin, the hormone that suppresses appetite, gets reduced.
- Sleep deprivation impairs brain function reducing the ability to stay concentrated and the productivity;
- Sleep deprivation is linked to an increased risk of heart disease and stroke;
- Poor sleep is strongly linked to depression
- Poor sleep is strongly linked to inflammation
- Poor sleep affects and reduces social skills and the ability to interact socially.
Do you practice Yoga Poses For Sleep? Can you share other effective methods for sleeping well?