5 Yoga poses to improve your sleep

A good night’s sleep is essential for having a pleasant day the next morning. Our bodies and minds need some time to rest and recover in order to go about the multitude of tasks that we must do day after day. It is estimated that 50 percent of the population in the US suffer from insomnia and other sleep related disorders. There are multiple reasons for this increase in sleep disorders. The busy lifestyles and being connected to digital devices through the night hours can really keep the brain from calming down.

Lying awake in bed at night unable to calm down the mind can be extremely worrying. But, don’t worry, as mentioned earlier, this continues to be a common issue for adults around the world. Sleep disorders can show up in the form of: difficulty falling asleep, lack of restorative sleep, not getting enough sleep, etc. The symptoms that one experience during the day is: fatigue, lack of concentration, mood swings.

Lack of quality sleep cannot only be frustrating but can also lead to: hypertension, heart diseases, depression and diabetes. Gentle and restorative yoga is thought to improve sleep by relaxing the mind and body.

Here are 5 poses that can help you with a good night’s sleep:

1.     Savasana

Also known as the corpse pose, it is often practiced at the end of a yoga sequences. The benefits of this pose lie in calming down the mind and relieving stress. This pose is ideal for those with back pain as well. Placing a cushion under the knees can drastically relieve back pain.

2.     Alternate nostril breathing

This is a breathing technique often used in pranayama practices. It is thought to balance the brain and bring calmness to the mind and body. This practice should be performed for 5 minutes. As you get comfortable with this technique, you can start holding your breath in-between exhalations.

3.     Child’s pose

This is a great pose to bring relaxation and calmness to the body. The hips, heels and the head are the main focus of this pose. It is important to feel comfortable when you practice this pose to get the most benefits.

4.     Lying butterfly pose

This is also a very good hip opener. The hips are a region that a lot of people hold tension and stress. So, stretching these areas and relieving the tension from the region can help the practitioner get into a relaxed state easily.

5.     Legs-up-the wall

If you have an inversion practice, you can substitute this pose for a headstand or a shoulder stand. However, most inversions require proper technique and practice in order to avoid injuries. So, legs-up-the wall is a safe alternative that provides the same benefits without the risk of injury. Inversions are known to improve blood circulation to your lower limbs and the brain. The result of improved blood circulation is a relaxed mind and body.

Lastly, pay attention to your routine before bedtime. Try to avoid watching TV and checking your digital devices right before you get to bed. Try to put them away when you are in bed. You should allow your mind to calm down and make sure that it is not overly stimulated when you are ready for bed. I hope these techniques will help you get some much-needed sleep at night. Sweet dreams!