By Faye Martins
The importance of a good night's sleep cannot be stressed enough. Your body uses this restful period to repair itself on a cellular level. You should wake up each day feeling refreshed and ready for the day. However, if you are unable to sleep, you will notice that you feel tired and your mind isn't as sharp as it should be.
If you have the goal of getting well-rested through the night, chances are that you can develop a routine before bedtime to help you in reaching that goal. Incorporating yogic practices into your bedtime routine can help you wind down and relax. Read on to find out which asana practices are best for a peaceful slumber.
The Forward Bend stretches the back muscles. By increasing blood supply, it also stimulates the nervous system. It also increases the flexibility of the spine.
If your mind is constantly racing, you might want to try the Cat and Cow Stretch. It helps blood circulation and relaxes the mind. It also is beneficial because it massages the digestive organs and improves digestion, contributing to a restful night. This stretch also contributes to the spine's flexibility.
The Child Pose is a calming stretch for the back which, in turn, calms the nervous system helping you get quality sleep.
If you spend hours on your feet you might want to try the Butterfly Pose. It allows you to remove the stress caused from long periods of standing or walking. You will be able to rest much easier if you aren't suffering the effects of being on your feet all day.
Legs Up the Wall Pose has several benefits. It can relieve a mild headache and calm the mind. It is also a great pose for relieving tired legs and feet, and increases blood supply to the brain.
The Corpse Pose, which requires you lie down, after meals helps relax your entire system.
Pranayama or breathing techniques are beneficial in preparing you for sleep. Such breathing exercises harmonizes the body, mind, and spirit. They clear blocked energy channels and boosts the immune system which aid in helping you get the rest your body needs.
Sleep experts agree that you should develop a bedtime routine to signal to your body that it is time for sleep. Therefore, including the aforementioned yogic methods into your bedtime routine will instantly relax you and prepare you for a good night's sleep.
The Yogic Mindset for Healthy Sleeping
How can yoga help you to have healthier sleeping patterns? It is essential for you to have restful sleep at night to feel good physically and mentally the next day. Unfortunately, many individuals have sleep disorders that make it difficult to begin sleeping or to remain asleep throughout the night. Fortunately, with yogic practices, you can enjoy peaceful sleep that helps you to feel fantastic on a daily basis. Most individuals know that mild stretching exercise is an excellent way to regulate the body’s circadian rhythms in order to get to sleep quickly without tossing for hours on a bed.
A Soothing Yoga Routine Can Relax Your Body and Mind
Yogic practices include meditating while sitting in a lotus pose in order to increase inner peace or using stretching asana poses to release muscle tension. At the end of a stressful day, you might have a headache that makes it impossible for you to relax, but if you have a soothing yoga routine, then you can go to sleep quicker. Avoid performing strenuous yoga poses before going to bed because you do not want to increase your energy levels. Select slow and gentle movements to eliminate stress to help you sleep better.
What Yoga Poses Are Good for a Nighttime Routine?
When you create a nighttime yoga routine, select some of these relaxing and stretching poses to reduce insomnia and sleep disruptions:
• Cat pose
• Cow face pose
• Downward dog pose
• Hero pose
• Big toe pose
• Child’s pose
• Supine leg stretch
• Mountain pose
• Upward hands pose
If you can have a routine that ends in the lotus pose, then you are ready to begin meditating before going to bed for the night. Ideally, your nighttime yoga routine will last approximately 15 minutes, making it easy to perform each evening.
Last Meal Before Bedtime
Yogic methodology includes additional practices that are designed to improve your overall well-being. If you are embracing all of the recommended yoga practices, then you might want to avoid eating food that is hard to digest. Your daily diet will include consuming highly nutritious vegetables and whole-grain foods such as brown rice. When you come home after a long day, instead of eating a big heavy meal, you could select a whole-grain bread sandwich that has sliced vegetables and a piece of fresh fruit on the side. By eating easily digestible foods, your sleeping patterns will improve. Allowing one's self time to digest will also help create healthy sleep patterns.