Introduction
Practicing yoga before bedtime is the best way to release everything a person is holding physically and mentally. Performing relaxing yoga before bedtime enhances the quality and duration of sleep. This benefits people with light sleep, insomnia, or limited time to sleep.
What Form of Yoga Improves Sleep?
No particular form of yoga can improve sleep quality; rather, it's how a person approaches yoga. Sustained and gentle stretches, proper breathing techniques, and slow and steady yoga practice all enhance sleep. Simple movements and proper breathing lead to relaxation both physically and mentally. Practicing yoga allows a person to fall asleep faster and prolongs sleep. Any yoga form can be performed, but savasana should be performed at the end of the session, which relaxes the body and mind and acts as a precursor to sleep.
What Are the Benefits?
1. Lightens Insomnia:
Regular yoga practice helps to deal with insomnia symptoms. It helps the person fall asleep quicker, sleep for longer, and return to sleep after waking up. Along with yoga, people who practice meditation experience a better sleep pattern.
2. Weight Loss:
Regular yoga practice helps in weight loss and helps to deal with the improper sleep cycle. Yoga practice before bedtime helps to enhance sleep, which positively affects weight loss and weight maintenance. It also enhances proper eating habits.
3. Improves Sleep Quality:
Yoga is a better alternative to pharmaceutical sleep aids usually suggested to older people. Regular yoga practice has a positive effect on the quality of sleep as well as on the quality of life.
4. Promotes Relaxation:
Yoga helps to maintain a calm state of mind, a relaxation response opposite to the fight and flight response. Practicing calming yoga postures help to relax the mind and body. This helps to reduce blood pressure and the production of the stress hormone cortisol.
What Are the Yoga Postures That Enhance Sleep?
1. Legs-Up-The-Wall:
A cushion or a bolster can be used under the hips. To modify this posture, place the soles of the leg together or open the legs wide apart.
Steps to Follow:
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Sit on the right side by the wall. Lie on the back, swing the legs against the wall, with the hip close to or against the wall.
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Place the arms along the sides in a comfortable position.
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Follow the breath and concentrate on releasing the tension.
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Stay in this position for about five minutes.
2. Reclined Butterfly:
This posture calms the nervous system and reduces stress. For better practice, place a block or cushion under the knees.
Steps to Follow:
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Press the soles together toward the ground in a seated position.
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Slowly open the knees to the sides.
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Lie on the back with the hands comfortably on the mat.
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Hold in this position for five minutes.
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It can also be performed with the help of a partner.
3. Child’s Pose
It enhances flexibility while lengthening and stretching the spine. In addition, a cushion can be placed under the forehead, chest, or thigh for support.
Steps to Follow:
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Start with a tabletop position as the hip is moved back towards the heel.
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The knee should be placed together or out wide.
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First, relax the chest and allow it to sink into the thighs.
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Next, allow the spine to relax any tension.
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Stay in this position for five minutes.
4. Corpse Pose:
This posture should be performed at the end of the session, as it releases tension and stress from the body and mind.
Steps to Follow:
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Lie on the mat with the back.
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Position the feet wider than the hip distance apart.
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Align the head, neck, and spine in a straight line.
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Concentrate on the breath as all the stress is released from the body.
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Allow the body to fall heavy and stay in this position for about five minutes.
How Does Yoga Nidra Help Improve Sleep?
Yoga Nidra is a form of yoga that involves meditation. This form of yoga helps to enhance sleep quality, reduce stress and anxiety, and result in a deep state of meditation. This is practiced by lying on the mat and focusing on breathing, along with verbal cues that help calm the mind.
What Are the Tips for Following Proper Bedtime Yoga?
There are several tips and tricks to get the most out of bedtime yoga. Set an attainable time every day, even if it is only ten minutes. Try to complete the chosen yoga practice in time and extend the practice if time permits. Slower forms of yoga, such as Yin, Hatha, or restorative yoga, should be performed. Avoid practicing such as hot, power yoga, or vinyasa. Concentrate on yoga postures that give a calming effect and are restorative. Active energizing postures like backbends should be avoided. Savasana should be performed at the end of each session, reducing stress and anxiety from the mind and body and enhancing good sleep quality.
Choose a healthy sleep environment with proper temperature, clear electronics, and use of any candles or essential oil diffuser to promote a relaxing aroma. The yoga sessions can be performed under dim lights and with an eye mask on. Slow, soft music can be chosen to enhance sleep.
How to Change the Routine to Incorporate Yoga?
Small and simple changes should be made in the nighttime habits. Design the yoga practice in such a way as to attain the goal and the improvement the person aims at with the amount of time available. Keep a check on the daily routine through electronics, journals, self-rewarding, or having an accountability partner.
Conclusion
Various forms of yoga help to enhance sleep quality and duration. Bedtime yoga is very beneficial to those with sleep concerns. Choose gentle yoga postures instead of powerful yoga. Focus on the postures and breathing techniques that help relax the stress and anxiety and enhance sleep. Savasana should be performed at the end of any yoga session as it relaxes the mind and body and improves sleep quality. So regular yoga practice may be a choice for improving the sleep cycle and can also be a better alternative for therapeutically aided sleep.
