Ajit Karn
Before falling into a tranquil, restful night of profound sleep, yoga is a fantastic method to release any mental or physical tension.
The quality and duration of your sleep may be enhanced by incorporating a calming yoga practise into your evening regimen. This is notably advantageous for individuals with light sleep, insomnia, or limited sleep time.
Learn about the benefits of bedtime yoga, yoga positions to attempt, and success strategies in the following text.
Benefits of bedtime yoga
Consider the benefits of bedtime yoga.
1. Alleviates insomnia
Regular yoga practise can help you manage insomnia symptoms. You may be able to fall slumber more quickly, sleep longer, and return to sleep if you awaken during the night.
Yoga and other mind-body therapies are effective for treating insomnia and promoting improved sleep, according to research conducted in 2019. In addition to yoga, individuals who practised meditation, tai chi, and qigong exhibited enhanced sleep patterns.
There is a need for additional research to expand on these findings.
2. Weight loss
A consistent yoga practise is associated with weight loss and restful slumber. Yoga before bedtime may improve sleep, which may have a positive impact on weight maintenance and weight loss. Additionally, it may help you become more mindful of your dietary behaviours.
3. Improves sleep quality and quality of life
Yoga is a non-pharmaceutical alternative to the sleep aids commonly prescribed to senior individuals.
Researchers examined the long-term effects of yoga on senior individuals in a 2013 study. In comparison to the control group, they discovered that yoga practise had a positive impact on sleep quality and quality of life overall.
4. Promotes relaxation
Yoga may help induce the body’s relaxation response, also known as a tranquil state. This contradicts the fight-or-flight response. Practising calming yoga poses may help you unwind and enter a state of diminished arousal.
This may result in a decrease in blood pressure and cortisol levels. Stress-related concerns such as weight gain, anxiety, and insomnia may be alleviated by a routine.
Also read: Daily breakfast consumption may be healthier for the heart
Drawbacks
As long as you perform the poses safely, there aren’t many disadvantages to practising yoga before bed. If you believe that even moderate poses will sufficiently stimulate your mind or body to keep you awake, you should avoid them. Focus instead on meditation, breathing exercises, or tai chi.
In the later hours of the day, your body may be more pliable and supple. Utilise muscular strength to counterbalance flexibility and avoid exceeding your limits. Before beginning a new practise, if you have any medical concerns, including injuries, you should consult your doctor.
Yoga positions to attempt
Perform these passive and mild yoga positions to prepare your body and mind for sleep.
Legs-up-the-Wall
You can use a cushion or bolster under your hips. To modify this pose, place the soles of your feet together or open your legs wide.
- Sit with your right side alongside a wall.
- Swing up your legs against the wall as you lie on your back, placing your hips against or close to the wall.
- Rest your arms in a comfortable position.
- Follow your breath and focus on releasing tension in your body.
- Stay in this pose for up to 5 minutes.
Reclined Butterfly
This calming restorative pose quiets the nervous system and alleviates stress. For extra support, place blocks or cushions under your knees.
- From a seated position, press the soles of your feet together.
- Open your knees to the sides.
- Lie down on your back.
- Place your hands in a comfortable position.
- Hold this pose for up to 5 minutes.
- You can also do this as a stretch with a partner, as seen in the GIF above.
Child’s Pose
This relaxing pose enhances flexibility while lengthening and stretching the spine. For extra support, place a cushion under your forehead, chest, or thighs.
- From tabletop position, sink your hips back toward your heels.
- Place your knees close together or out wide.
- Relax your chest and allow it to sink into your thighs.
- Relax any tension along your spine.
- Stay in this pose for up to 5 minutes.
Corpse Pose
Perform this pose at the conclusion of your practise. During this time, you are free to simply unwind. Or, you can practise guided imagery, meditation, or yoga nidra.
- Lie on your mat or in your bed.
- Position your feet a little wider than hip-distance apart.
- Align your head, neck, and spine.
- Focus on your breath as you completely let go of tension in your body.
- Allow your body to fall heavy.
- Stay in this position for up to 15 minutes.
Yoga nidra
Yoga nidra is a type of guided meditation that improves sleep quality, reduces stress, and encourages a deep state of relaxation. The practice involves lying down, breathing deeply, and following the verbal cues that work to calm your mind and melt away tension.
Here are a given few yoga nidra tips
Tips and tricks
There are several ways to get the most out of your bedtime yoga routine. Set an attainable time, even if it’s only 10 minutes. This way you’ll have plenty of time to complete your chosen practice, extend the session if time permits, and make it to bed by your designated bedtime.
Choose leisurely yoga practises, such as Hatha, Yin, or restorative. Avoid yoga practises such as vinyasa and Bikram yoga. Concentrate on tranquil, restorative, and inward-focused poses.
Backbends and other active, energising poses should be avoided. At the conclusion of your session, perform breathing exercises that facilitate restful slumber.
Choose a comfortable temperature, remove all electronics from the room, and use candles or an essential oil diffuser to create a calming aroma.
For extended holds, practise in a room with subdued illumination and wear an eye mask. Choose sleep-inducing music for the background, such as binaural rhythms or Solfeggio frequencies. Noise-cancelling devices are available for use.
How to change your routine
Make straightforward adjustments to your nocturnal routine. Plan your yoga practise around a few attainable objectives based on the time you have available and the primary enhancements you wish to achieve.
Determine what motivates you to adhere to your routine. This may involve tracking your progress electronically or in a journal, rewarding yourself, or having a partner to hold you accountable.
If you reside with others, you should inform them of your evening regimen. Be lenient with yourself if you fall out of routine. You can always commit to beginning anew the next day.
The bottom line
Yoga before bedtime is beneficial for individuals with numerous slumber issues. Practising yoga before bed may be precisely what you need whether you’re seeking deeper or more restful slumber.
Perform these poses to alleviate muscle tension, decompress, and rejuvenate. Keep in mind that it may take up to a few weeks before you see results from your practise. Keep a journal so you can track your progress and determine which aspects of your exercise regimen provide the greatest benefit.
