Yoga need not be a sweaty workout to get that flat tummy or develop better muscle strength. It is also a healthier way for you to relax the body and mind after a tiring day at the office. The regular practice of yoga at the end of the day helps you unwind and de-stress with ease.
Technological advancements might have made it easier for you to connect with loved ones. However, it has a detrimental effect on our capability to get a good night’s sleep. You can include meditation for sleep into the daily yoga practice to calm the nervous system and sleep like a baby.
First, let us understand how you can unwind at the end of the day.
Yoga for Sleep – The Connection Between Sleep and Stress
A hectic lifestyle and an unhealthy diet have made it easy for us to get distracted over things as small as an email or a social media notification on our phones. Your brain has to prepare to receive the new information and it does so by releasing stress hormones to deal with the situation.
Although stress hormones are not a bad thing. These help us get up in the morning, or give the best office presentation but too much of these impacts our sleeping pattern. The stress hormones stimulate the nervous system to prepare the body for a fight or flight response. It does so by increasing your heart rate, dilating your pupils, and increasing muscle tension.
Introducing a yoga for sleep routine right before your bedtime helps control the hormone response and have a deep sleep.
How Can Yoga Help With Deep Sleep?
Yoga has different poses which you can practice before bedtime to calm down the mind and relax the body. The relaxation you experience by practicing yoga switches off the fight or flight response system.
Remember that you need not practice whole-body movement, but spending a small time on each of the yoga poses helps you stay relaxed and comfortable.
With that said, it is time for you to know the top five yoga poses to enjoy that deep good night’s sleep.
Yoga Poses for a Deep Sleep
Issues with sleeping are more common these days and it does a lot more damage than you think. If you are unable to sleep at night, then there is a high chance of you suffering from mental health issues like depression, anxiety, and stress.
Yoga offers you the best way to release all tension from the mind and body. You don’t need costly equipment or a health club membership to practice yoga. Only determination and consistency would do the trick. Let us find out the five yoga poses you can practice to enjoy a good night’s sleep.
Salabhasana is the best yoga asana for reducing stress and enjoying that night slumber. The pose relaxes the muscles in your back and stomach. It also helps relieve digestion, back pain, ease the tension in your chest, and works on leg pain.
2. Jathara Parivartanasan
We all know that digestion before bedtime impacts your sleep, especially at night. The name of this asana stands for stomach rolling around and it helps fight insomnia. Jathara Parivartanasana also relaxes the back and helps you with digestion.
The final pose done in every yoga practice before the end of the yoga session is the Savasana, aka the Corpse Pose. Savasana is the best pose you can practice before sleeping. It relaxes your body and mind.
4. Supta Baddha Konasana
Supta Baddha Konasana is the best yoga pose you can practice before bedtime and enter a relaxed state within 5 to 20 minutes. It gives a good stretch to your thighs and opens up the lower body, not to forget also improve blood circulation.
5. Upavistha Konasana
The Upavistha Konasana relieves tension from the lower back, groin, and legs. It is beneficial for those suffering from arthritis or sciatica.
A deep sleep without any distractions is vital for having good mental and physical health. The lack of proper sleep can wreak havoc in your daily life. The yoga for sleep poses mentioned above help you enjoy a good night’s sleep without any disturbance.