3 Exercises to Sleep better
Improving sleep quality often involves establishing healthy bedtime routines and habits. Yoga can be an excellent way to relax your body and mind before bedtime, promoting better sleep or to reduce reasons you wake up at night. Here are three top yoga poses that can help you prepare for a restful night:
1. Child’s Pose (Balasana)
Child’s Pose is a calming and restorative yoga pose that helps release tension in the back, shoulders, and neck. It also encourages deep breathing and relaxation.
Start by kneeling on your mat with your big toes touching and knees hip-width apart. Sit back on your heels and reach your arms forward, lowering your chest toward the floor.
Rest your forehead on the mat, relax your arms by your sides or extend them forward, and breathe deeply and slowly. Hold the pose for 3-5 minutes, focusing on your breath and allowing your body to relax.
2. Legs-Up-the-Wall Pose (Viparita Karani)
This pose promotes relaxation by reducing blood pressure and calming the nervous system. It’s especially useful for relieving tired or swollen legs and feet.
Sit with your side against a wall and your legs extended along the floor.
Shift your weight and swing your legs up onto the wall while lying on your back. Your hips should be close to the wall, and your legs should be straight up.
Relax your arms by your sides, close your eyes, and take slow, deep breaths. Hold the pose for 5-10 minutes, or as long as comfortable.
3. Supine Spinal Twist (Supta Matsyendrasana)
This gentle twist helps release tension in the lower back and spine, promoting relaxation and improved sleep.
– Lie on your back with your arms extended out to the sides, forming a “T” shape. Bend your knees and bring them toward your chest.
– Exhale and lower your knees to the right side, keeping both shoulders on the ground. Turn your head to the left.
– Hold the pose for 30 seconds to 1 minute, breathing deeply. Then, return to the center and repeat on the other side.
Did you know these simple tips can significantly improve your sleep?
Progressive Muscle Relaxation (PMR)
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PMR is a relaxation technique that involves systematically tensing and then relaxing different muscle groups in your body. It helps release physical tension and can be especially useful for those who experience muscle tightness or stress before bedtime.
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Begin by lying down in a comfortable position, and focus on one muscle group at a time, starting with your toes and moving up to your head. Tense each muscle group for a few seconds, then release and let go completely, feeling the relaxation flow through your body.
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By the time you finish this exercise, your body should feel significantly more relaxed, making it easier to fall asleep.
Deep Breathing and Mindfulness Meditation:
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Deep breathing and mindfulness exercises can help calm a racing mind and reduce stress and anxiety, which are common sleep disruptors.
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Find a quiet, comfortable place to sit or lie down. Close your eyes and take slow, deep breaths in through your nose, counting to four as you inhale. Hold your breath for a moment, then exhale slowly through your mouth, counting to six as you release the breath.
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As you breathe, focus your attention on the sensation of the breath entering and leaving your body. If your mind starts to wander, gently bring your focus back to your breath.
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Practicing deep breathing and mindfulness regularly can help you manage stress and anxiety, improving your sleep over time.
You can check ready guided breathing exercises in the Sensity App.
Remember, establishing a consistent sleep schedule, creating a comfortable sleep environment, and practicing good sleep hygiene habits are also crucial for improving sleep quality. It’s important to consult a healthcare professional if you consistently struggle with sleep issues, as they can provide personalized advice and recommendations.
Learn also how to become a light sleeper and improve the quality of your sleep.
