For this post, I wanted to talk about something I have been struggling with for a bit and it’s my sleep. The quality of my sleep has been quite poor lately as I find it difficult to sleep for an entire eight hours without waking up and I always have rouble trying to fall back asleep. I can’t remember the last night I didn’t wake up twice during my sleep and I decided that I want to look more closely into this and try to find ways that I can improve my sleep without spending tons of money.  

So naturally I turned to yoga. I did some research and found that yoga can be a very helpful practice for improving sleep as it is intended to promote relaxation and reduce stress, ultimately having a positive effect on sleep quality. Since yoga incorporates relaxation techniques, such as deep breathing and meditation, it helps to calm down the nervous system and shift the body from “flight or fight” response to the “rest and digest” state. Engaging in yoga and meditation practices before bed can also help clear the mind of racing thoughts and worries, helping to get restful sleep.

Below is a list of some of the best yoga poses to do before you go to bed, to help improve the quality of your sleep and have a restful night:

  • Child’s Pose – Balasana

– Kneel on the mat, sit back on your heels, and reach your arms forward with your forehead resting on the mat.

-This pose helps to stretch the lower back and relax the body.

  • Seated Forward Bend – Paschimottanasana

– Sit with your legs extended in front of you and hinge at the hips to reach toward your toes.

– This pose can help calm the nervous system.

  • Cat-Cow Stretch

– Get on your hands and knees, moving between arching your back (cow) and rounding it (cat).

– This gentle flow can help release tension in the spine.

I decided to try and implement practicing these poses before going to bed. Although I have not yet seen a difference in my sleep quality, I believe if I continue practicing, I will see benefits very soon. There are numerous other yoga poses you can do to help improve your sleep but I wanted to share a couple that have helped me calm down and relax before I sleep, which is also really helpful. In addition, I wanted to share this video I found that I have really enjoyed doing before bedtime. I love Boho Beautiful and highly recommend her content! Hoping these poses help you get some well-deserved sleep!

Photo by: Rehina Sultanova