Yoga Practices That Help Improve Sleep Quality

Most of us already have a nighttime skincare routine. You wash your face, put on some moisturiser, light up the bedside lamp and prepare yourself for sleep. However, we do not pay attention to the fact that your body needs several minutes of relaxing too.

With all the meetings, commuting, training, housework and even staring at computer screens throughout the day, it's hard to expect your body to go from an "active" state to an "asleep" state right after you lie down in bed.

This is where the bedtime yoga comes in handy.

Just think of them as a part of your nighttime practice – not as one more session in the gym, but as a signal for your body that it's time to relax.

You can do it in your bedroom or any other room of the apartment before you hit the sack. Slowly, easily and without striving for perfection.

1. Legs-Up-the-Wall Pose (Viparita Karani)

After spending a full day either seated at a desk or standing for extended periods of time, you may find this yoga pose very soothing.

Simply lie down on your back and place your legs up against a wall. This will allow you to give your legs a rest while also providing relaxation to your body after a full day.

This yoga pose is especially good for those who find themselves tired in mind but unable to relax their minds before bedtime.

2. Butterfly Pose (Baddha Konasana)

Butterfly pose is an easy yoga pose that is used to open the hips and inner thighs.

People tend to sit for hours in a day regardless of whether they are working or travelling. Butterfly pose comes as a way to help ease this tension without overworking the body.

Avoid trying too hard to deepen the stretch; let your knees just drop and breathe slowly.

3. Happy Baby Pose (Ananda Balasana)

Though the name is cute, the position is surprisingly calming.

By lying flat on your back and gently holding onto your feet, you give your hips and lower back some time to relax after an exhausting day.

There is no need to pull your legs down aggressively. All you have to do is remain in the position calmly and breathe.

4. Reclining Bound Angle Pose (Supta Baddha Konasana)

One of the best yoga poses for bedtime is this one.

The pose requires you to lie on your back and press your heels against each other, and let your knees gently move sideways.

The pose is a good way to let your body unwind and spend several minutes without any electronic gadgets and distractions.

5. Seated Forward Bend (Paschimottanasana)

It’s a light stretch that will help you relax your breathing while stretching your spine and legs.

You do not need to try to touch your feet. Just stretch as much as you can.

In Yoga, you need to listen to your body rather than forcing yourself.

6. Corpse Pose (Savasana)

Even though it seems like just lying down, this pose holds much importance in Yoga.

Lie down on your back comfortably and focus on breathing.

Rather than worrying about all the incomplete work, give yourself some time just for resting.

Sometimes, doing nothing is what your body needs.

Create a Bedtime Routine Your Body Will Know

While good sleep means getting an adequate amount of sleep, it also involves how you get ready to do so.

In the same way that your skin needs to be told through your skincare routine that it is time to sleep, a few simple things can tell your body that it is now time to wind down.

Here is what your bedtime routine might include:

•Eat your last meal some time before hitting the sack.

•Lower the lights in your bedroom.

•Set aside your phone for a few minutes.

•Practice some gentle yoga for 10-15 minutes.

•Breathe slowly and deeply before sleeping.

•Relax for a few moments by reading a bit from your book before sleeping.

The idea is not to make the ideal routine, but rather to create one which is easily achievable most days.

SeenonScroll Takeaway

A soothing pre-bedtime routine doesn’t necessarily have to be a difficult one.

As simple as brushing your teeth or taking care of your skincare regimen, just taking a few quiet moments to stretch prior to bed can easily become part of your nightly routine as a way to unwind from a hectic day.

You don’t have to be proficient at all the yoga positions nor do you have to exercise for an hour.

You only have to set aside a bit of time, stretch a little, and pause before retiring for the night.

FAQs

1. Is it fine to do yoga prior to sleeping?

Yes. Yoga can be a good option to relax before going to bed and calm down after the day spent at work. It is necessary to avoid dynamic and physically intensive types of yoga.

2. How much time do I have to spend doing yoga in bed?

It is enough to devote about 10-15 minutes to the practice since the main goal of bedtime yoga is to relax rather than train.

3. Am I supposed to be flexible to perform these poses?

No. All the poses that were introduced here are easy and can be adjusted depending on your skills and abilities.

4. Do I have to do bedtime yoga every day?

If it fits in your schedule, you can practice a couple of times per week, or even daily.

5. Can I do these poses on my bed?

Only some poses, such as Legs Up the Wall and Savasana, can be done on a comfortable bed, while others require a yoga mat or carpet.