Yoga Poses for Better Sleep: A Natural Solution
Your body and mind require time to calm down and decompress from your day before attempting to get some sleep. Luckily, there are plenty of tricks that could help you at bedtime like reading, drinking a hot cup of herbal tea or journaling. But if those tips aren’t enough and you’re still struggling to get some shut-eye, practicing a few yoga poses may be your key to getting a better night’s sleep.
Yoga, just like any exercise, can help your mind destress and decompress from the day. Studies have found that those who practice yoga may present lower levels of cortisol, the stress hormone. The same results concluded that yoga had a similar effect on depression as antidepressants.
What does this mean for your sleep? Well, cortisol levels have been found to have a direct relationship with your sleep. It is often harder to fall asleep with high levels of cortisol in your bloodstream. A 2019 study found that the practice of yoga had a positive effect on treating and improving insomnia.
To help you incorporate yoga into your bedtime routine, we’ve compiled a list of the top eight yoga poses to do before bed. These poses are for any level of experience and easy enough for beginner yogis. While moving between these poses, remember to pay attention to your breath and where you feel most tension in your body. Breathe and try to relax if you experience any discomfort. Move through these poses for about 20 to 30 minutes before bed.
1. Cat-cow pose: Start on your hands and knees, mimicking the motions of a cat and a cow by arching and rounding your back.
2. Forward fold: Stand up straight and lean over to reach for your toes, stretching your back and hamstrings.
3. Bridge pose: Lie on your back, raise your core off the ground, and balance on your shoulders and feet.
4. Happy baby: Lie on your back, lift your legs towards the ceiling, and grab the outside of your feet with both hands, gently rocking left and right.
5. Legs-up-the-wall: Lie on your back with your hips against a wall, lift your legs up, and stretch your arms out beside you.
6. Child’s pose: Kneel or get on your hands and knees, tuck your feet underneath your hips, and reach your hands out in front of you to stretch your spine.
7. Seated twist: Sit with your legs extended in front of you, cross one leg over the other, and twist your body, pushing with your elbow on the raised knee.
8. Butterfly pose: Sit with your feet pressed together and your knees out to the sides, pressing your hips as low as you can to the ground.
By incorporating these yoga poses into your bedtime routine, you can help your body and mind unwind, reduce stress, and improve your sleep quality. So the next time you find yourself tossing and turning, give yoga a try for a peaceful and restful night’s sleep.
For more natural ways to get better sleep, try these seven sleep aids for insomnia or check out our sleep tips from CNET’s wellness editors.