Practicing yoga for sleep is an effective way to relieve stress, sleep better and lose weight. You will easily ease into a restful night and revitalize your body, mind and soul through yoga for sleep.
A restorative type of yoga provides basic exercises that improve your life. Nowadays, we spend less and less time sleeping. This can have tremendous negative effects on your health and well-being.
By increasing your sleep quality, you ensure that you avoid sleep deprivation and its consequences such as weight gain. A restful night is easily achievable with a quiet yoga practice.
Focus on deep breathing, calming your mind and releasing any tension. The following tips will help you relax, get rid of stress and anxiety for maximum energy in the morning.
The different causes of insomnia.
Adopt a nighttime routine to fight insomnia.
A major cause of poor sleep quality is the lack of an effective nighttime routine. It is important to properly tell your body when it is time to sleep.
Avoiding anything that will give you a boost of energy is a good start. It is a good idea to calm down to fall asleep easily. Avoid taking any stimulants at night.
Excitement from movies or music should be avoided. It is best to watch or listen to something that will help you relax.
If you have a sleeping schedule that varies a lot, it might be the cause of bad sleep quality. Sleeping during the day is not advised. Disrupting the biological clock as rarely as possible is essential.
Make sure that you try to sleep at least eight hours each night. The lack of sleep can cause the body to have difficulty sleeping in the future.
Correct this to have better deep sleep.
It is important to go to sleep at night with a content, happy and peaceful mind. Reflect on what you did during the day. Participate in fulfilling activities that you enjoy as often as you can.
Digestion is sometimes a root cause of insomnia. Sleeping and eating should be two complete separate activities with a few hours gap between them.
Finish your last meal of the day at least two hours before heading to bed. It is important that the digestion finishes completely before the body can rest.
Stress is another major cause of insomnia. Sleep deprivation is the result of feeling stressed out or anxious. Racing thoughts prevent falling asleep and restful nights.
Insomnia is very likely to provoke disorders such as depression. Plus, it can lead to poor heart health and diabetes. Using Yoga for sleep is a good remedy for this problem.
Effects of lack of Sleep
There are many possible reasons for lack of sleep. They should be treated as soon as possible. Sleeplessness leads to serious health problems such as diabetes and heart failures.
During the day, while being fatigued, there is a higher risk of depression and cognitive deficiencies. Resting enough every night is important to avoid the following consequences.
- High levels of stress.
- Weak immune system.
- Weight gain.
- Heart diseases.
- Reduced longevity.
- Poor mood.
- Memory problems.
- Lack of concentration.
Why yoga for sleep promotes restful nights.
What kind of exercise is yoga for sleep exactly?
Yoga for sleep is one of the best exercise you can do to fight insomnia. It is very effective to calm your body, and your mind. This will definitely help you sleep better and rest fully.
There are easy yoga techniques that you can use to relax and calm down after a busy day. It does not take long and it is very helpful to ease into sleep.
What are the benefits of yoga for sleep?
If you practice yoga regularly, you will definitely see a change in yourself, feeling refreshed and rejuvenated. If you have trouble sleeping, yoga will help you stop worrying too much.
Sleeping is essential for the body to heal, repair itself and regenerate its cells. Getting at least 8 hours of sleep daily is recommended. Yoga for sleep will help you achieve that.
Practicing often treats insomnia, abnormal sleeping habits and many other disorders. It improves physical and mental well-being. Plus, you do not have to practice long to reap its benefits.
Even a short and gentle sequence at home has a tremendous impact on your health and well-being. Take a few minutes for yourself to practice and feel comfortable before a great night sleep.
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Yoga has the ability to lower stress levels, calm the mind and relieve tension in the body. It is a great natural sleep remedy. Many poses are particularly powerful for combatting restlessness and insomnia.
They have positive effects on the nervous system and help us with relaxation. A pre-bedtime yoga practice should be part of your nighttime routine for better sleep.
Stretching in general has a calming effect. By focusing on the body and the breath, the mind can be liberated from worrying thoughts.
The best yoga for sleep poses to calm down.
Savasana (Corpse Pose)
- Lie on your back.
- Let your legs and arms relax.
- Focus on your breath.
Siddhasana (Accomplished Pose)
- Sit with your back straight.
- Line up your ankles.
- Press one heel on the inner thigh.
- Touch the ankle bones together.
- Close your eyes.
- Focus on your breath.
- Lengthen your spine as much as possible.
- Rest your hands on your knees.
Supta Virasana (Reclined Hero Pose)
- Sit on your shins.
- Sit between your ankles.
- Rest back.
- Arms on the floor, palms facing up.
Baddha Konasana (Bound Angle Pose)
- Sit down.
- Bend your knees.
- Touch the soles of the feet together,
- Knees on the ground.
- Bring the heels to the perineum.
Paschimottanasana (Seated Forward Bend)
- Sit down and extend your legs.
- Keep your feet together.
- Stretch your spine long.
- Fold forward.
- Keep the legs and back straight.
- Touch your forehead to the knees.
- Reach as far as you can with your hands.
Uttanasana (Standing Forward Bend)
- Stand with your feet together.
- Fold forward,
- Keep your legs and back straight.
Child’s Pose (Balasana)
- Sit up on your heels.
- Roll your torso forward.
- Rest forehead on the floor.
- Lower your chest as much as you can.
One of the best way to get amazing rest at night is yoga for sleep. It does not take very long, it is gentle and does require much equipment. Plus, it can be practiced at home.
It is important to calm down and relax before the body can fall asleep. Yoga for sleep helps with that. It is accessible to everybody, even complete beginners.
Take a few minutes before bedtime to practice these few exercises. It will have a positive impact on your health and well-being. It will benefit you in the long run.
About the Author: Alex Assoune
Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks three languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.