How do you feel when you wake up? Refreshed or exhausted? A good night's sleep is essential for overall health and well-being. Yogic practices can be a powerful tool to relax the body, calm the mind, and prepare for restful sleep. Here are my top recommendations for you to slip into a blissful slumber, stay asleep all night and awaken ready to greet the day! Commit to better sleep and you will change your brain, mind, immunity and outlook on life.
Avoid caffeine after noon or even earlier, notice how you feel when doing this.
One hour before bed turn off all screens, limit light around you. Settle your mind and body.
Simple self oil massage and shower or bath can be relaxing
Try one or two of these poses (below) and breathing.
Massage your feet with oil or lotion to break up further tension and relax deeper.
Make your bedroom your Sleep Sanctuary, your surroundings impact your mind and emotions. Declutter and calm the room. Freshen the air naturally, essential oils or baking soda on the carpet vacuumed up helps to remove stale odors . Keep your bedding clean (use non-toxic soaps). Since we carry our stress and anxiety into bed with us, attempt to walk into your bedroom and have it feel welcoming so that you are able to leave any worries outside of it.
Listen to a calming wind down like a Yoga Nidra deep relaxation guided meditation.
Do a couple of these Yoga Asanas for 1-2 minutes each. Maintain long, slow full belly breathing, extending your exhales longer than inhales. Sigh out the day.
Child’s Pose, Balasana
Kneel on the floor, toes together and knees apart.
Sit back onto your heels and stretch your arms forward.
Rest your forehead on the mat or a cushion.
Child’s Pose gently releases tension in the back, hips, and shoulders, promoting relaxation.
Forward Fold (Uttanasana) or Wide Legged Forward Fold (upavista konasana)
Stand with your feet hip-width apart or sit with leg wide apart
Exhale as you bend forward at the hips, letting your head and arms hang or reach forward.
Allow the spine to lengthen and the upper body to relax, rest your head on something for stability.
Forward Folds helps to calm the mind and soothe the nervous system.
Legs Up the Wall (Viparita Karani)
Lie on your back and place your legs up against a wall.
Relax your arms by your sides or place them on your belly.
This pose encourages blood circulation, relieves fatigue, and reduces anxiety.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Lie on your back and bring the soles of your feet together, letting your knees fall to the sides, like a butterfly.
Use pillows or bolsters under your knees and along your sides for support, do not strain your hips. Hands on belly help regulate breathing.
Reclining Bound Angle Pose opens the hips and promotes a sense of relaxation.
Corpse Pose (Savasana)
Lie flat on your back with your arms at your sides and palms facing up.
Close your eyes and allow your body to fully relax, bit by bit, listen to Yoga Nidra, (Find in The Really Good Stuff!)
Savasana is a quintessential relaxation pose that helps integrate the benefits of your practice and prepares you for sleep.
Simple Sitting with Breath Awareness releases ruminating thoughts before sleep. Try either Deep Belly Breathing with extended exhales or Alternate Nostril breathing for 3-6 minutes. (Last week’s post shows these Breathing exercises.) Be still, allow the thoughts to come and go. Let go of attempting to do anything. Remind yourself you will handle what needs handling tomorrow, for now, it is time to rest.
Consistency is key and a reliable nighttime routine instills a deep sense of trust and relaxation. If you are not sure why sleep is either evasive or excessive for you, consider an Ayurvedic Yoga Therapy consult. Listen to your body's cues – if any pose causes discomfort, modify or skip it. Combining these yogic lifestyle options with a calming bedtime environment and a screen-free hour before sleep can help you achieve a truly restful night's sleep.Let me know in the comments below what works for you, sending you plenty of snooze!
With love,
Denise
