If you’re having trouble falling asleep because your mind is still busy from the day or you’re worried about the next day, you’re not alone.Fortunately, there are many Tips to help you fall asleep (e.g. reading, drinking a hot cup of herbal tea, or write diary). But if these tips aren’t enough and you’re still having trouble falling asleep, light exercise may help.
Sleep yoga calms your nervous system and helps you relax into sleep. But not just any yoga pose will do. You should aim for relaxation exercises that promote sleep. We’ve rounded up the top yoga poses you should add to your nightly routine.
For more natural ways to get better sleep, try these Seven sleep aids to treat insomniaor check out our CNET Health Editor’s Sleep Tips.
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How yoga helps you fall asleep
Yoga, like any form of exercise, can be a beneficial way to relax and relieve stress. Research shows that participating in yoga may lead to lower levels of cortisol, a hormone associated with stress. However, the degree of cortisol reduction may vary based on factors such as the frequency and intensity of yoga practice. Additionally, some studies have shown promising results on the effects of yoga on symptoms of depression. Yoga can complement traditional healing methods and promote overall health.
So, what does this mean for your sleep? Cortisol levels have a significant impact on sleep patterns. Higher cortisol levels are often associated with difficulty falling asleep and staying asleep. A study conducted in 2019 found that incorporating yoga into your daily routine can have a positive effect on treating and relieving insomnia symptoms. These findings suggest that practicing yoga may have potential benefits for improving sleep quality and overall sleep health.
9 yoga poses to try before bed
These poses are suitable for any level of experience and are easy for yoga beginners. As you move between these poses, remember to pay attention to your breathing and where you feel the most tension in your body. If you feel any discomfort, breathe and try to relax. Do these poses for about 20 to 30 minutes before going to bed.
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cat cow style
To get into this pose, start on your hands and knees. Your hands should be shoulder-width apart and your knees should be under your hips. Take a deep breath and tilt your head toward the ceiling while lifting your pelvis – this should mimic a “cow”. Then, as you exhale, arch your back and lower your head and pelvis like a “cat.” You can repeat these two actions a few times before continuing.
fold forward
This pose is easy, just stand up straight and lean over to reach your toes. If possible, put your hands on the ground. If you can’t reach your toes, do a half-forward fold and grab the underside of your knees. Looking for a challenge? Try reaching around your ankles and holding there. Make sure your back is straight and take deep breaths.
bridge
Start by lying on your back with your legs and arms extended and resting on the floor. Take a deep breath, lift your core off the floor, and move your arms closer to your body for balance. Your knees should be at a 90-degree angle. Your hands can be placed flat or you can place them underneath your core.
happy child
An easy pose to transition into after bridging – start this pose from the back. Lift your legs up to the ceiling and slightly beyond your shoulders (or as far as you can go). Then, grab the outside of your foot with both hands. Gently rock from side to side to relieve tension in your lower back.
Legs against the wall
You will need to clear a space next to the wall to place this pose. Facing a wall, lie on your back and lift your legs high or use your arms to lift your hips. Your hips can be against the wall or slightly away from it. Once you find a comfortable position and feel you can maintain balance, extend your arms out to your side. This pose is great for reducing stress and improving blood circulation.
child pose
You can begin this pose by kneeling or getting on your hands and knees. Place your feet under your hips and keep your head close to the floor. Reach your hands in front of you and stretch and rotate. The further you reach, the better the stretch.
Sitting Twist
If you are coming out of Child’s Pose, sit up straight and extend your legs in front of you. Cross one leg over the other, pulling the heel of the crossed leg toward the outside of your thigh. Cross your body with your other arm and twist yourself, pushing your raised knee with your elbow. Twist and breathe. Repeat the above steps for the other side before continuing.
butterfly pose
From a seated position, straighten your posture and press the bottoms of your feet together. Place your hands on your feet and try to press your hips as low as possible toward the ground. The lower it is, the greater the stretch. If you’re looking for more of a challenge, move your feet closer to your body.
head to knees position
This is a basic posture. Start in a seated position with your legs in front of your body. Place one foot on the inner thigh of the other leg and reach your hands over the outstretched leg. Sit higher, take a deep breath, and grab your feet in front of you. If you can’t quite reach your foot, no problem: grab your ankle or behind your knee. Lean forward and try to bring your forehead to your knees. Repeat on the other side.
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