Most people take longer than they'd like to fall asleep at night. If you're looking for ways to enhance your evening routine to help you drift off easier, consider yoga. Studies show that those who practice yoga before bedtime have fewer sleep disruptions, better sleep quality and less need to use sleep medicines. By performing a few gentle poses before bed, you may be on your way to some much-needed shuteye before you know it.
What Are the Benefits of Doing Yoga Before Bedtime?
The focused breathing and intentional movement associated with yoga can calm your mind and promote relaxation, making it easier to fall asleep. A few other reasons you should consider adding yoga to your evening routine are:
- Yoga mitigates symptoms associated with depression - Depression symptoms can make it harder to fall asleep. However, some studies have found that yoga may have a positive effect on mood, enhance coping skills and allow you to rest easier.
- It can alleviate insomnia - A 2019 study suggested that different types of mind-body therapies, like yoga practice, may improve sleep quality while treating insomnia.
- Yoga lulls your body into a calmer state - Performing yoga poses can help you relax and lower your overall state of arousal, decreasing blood pressure and cortisol levels.
Additionally, long-term yoga practice may improve overall quality of life. A 2013 study examining the physical functionality and sleep quality of older adults found that adding regular yoga exercises to their routines resulted in better sleep quality than those who did not practice yoga.
Yoga Poses To Try Tonight
Before trying these poses, finish your evening routine and get yourself ready for bed. Change into your pajamas and dim the lights. Try to clear your head from the day's stresses. It may be helpful to play some soothing music in the background or enhance your yoga experience with aromatherapy. Find a yoga mat or grab a towel and place it on the floor. Once you've prepared the area, you're ready to begin your first pose.
Child's Pose
Child's pose is a relaxing yoga pose that increases blood circulation, stretches the hips and thighs and relieves tension by elongating the back. It also allows you to breathe more deeply. These things all make it a great pose for better sleep. We suggest making it part of your bedtime routine.
- Begin in a kneeled position, sitting on your knees.
- Lean forward slowly while setting your buttocks on your heels.
- Place your forehead on the floor and move your arms next to your legs with palms facing up.
- For at least eight breaths, inhale and exhale slowly.
- Hold this pose for at least thirty seconds up to a minute while settling into a slow, steady breathing pattern.
As you exit the pose, allow your torso to lengthen first and slowly stretch your arms past your head, inhaling deeply.
Cat-Cow Pose
The cat-cow stretch is another relaxing pose great for getting you in the right state of mind for better sleep. This essential yoga move that combines rounding and arching your spine with breathwork. While it's a simple movement, it is effective for relaxation and can help stretch your back and help alleviate low back pain. It releases tension in the upper back and neck.
- Start on all fours on your hands and knees. Place your hands palm down directly under your shoulders and your knees under your hips.
- Keep your gaze gently forward and curl your toes under.
- Tilt your pelvis so that your tailbone is pointing up.
- Inhale and allow your belly to slowly drop down, but keep your abdominal muscles tucked inward towards your spine.
- Gaze gently towards the ceiling, making sure not to strain your neck.
- After thirty seconds, slowly release your feet to the floor and tip your pelvis forward.
- Exhale and tuck your tailbone in while allowing your spine to naturally round upward as you draw your navel towards your spine.
- Drop your head downward and lower your gaze towards your navel.
Repeat this stretch on each exhale and inhale while matching your movements with your breathwork. Afterward, settle back into a neutral spine position. Make sure not to overextend your neck while looking upwards, and keep your arms straight while maintaining the movement in your spine.
Reclined Butterfly Pose
This pose rotates the hips and stretches the knees, chest, hamstrings, groin and shoulders, making it excellent for decreasing back pain before bedtime, according to Healthline.
- Begin by lying on your back.
- Slowly bring the soles of your feet together while letting your knees fall open in a diamond-like shape.
- Bring your arms overhead and gently hold onto opposite elbows.
- Let gravity open up your hips and relax.
- Hold this position for up to five minutes while breathing deep through your nose.
If your hips are tight, you can place cushions underneath them for support. To release this pose, place your hands on your knees and slowly bring them back towards the center.
Corpse Pose
This pose is a good way to finish your yoga session, and you can combine it with gentle meditation or guided imagery to further reduce stress and anxiety before bed.
- Lie on your back, either on your bed or yoga mat.
- Position your feet a bit further out from your hips.
Make sure your neck, head and spine are all in alignment. - Let go of all tension within your body and turn your attention to your breath.
- Feel the heaviness in your body as you relax for several minutes.
At this point, you may be ready for bed, or you can continue through the previous series of poses until you feel relaxed enough to fall asleep.
Whether you're looking for a way to enhance your bedtime routine or natural ways to destress, yoga is an excellent way to promote deeper sleep. By staying consistent and keeping a record of your progress, you can make modifications as necessary and create the perfect bedtime yoga routine that works for you.
