The speed of our lives causes many of us to suffer from stress and anxiety, two significant contributors to various mental and physical health issues, and being unable to get the rest we need. Sleepiness is challenging, and those suffering from it often are willing to do every option. However, you don’t have to look beyond your yoga mat! If you’re among thousands of individuals worldwide who are struggling to sleep, taking a few minutes of yoga and yoga for sleep could be the perfect solution to inject some flavor into your sleep.
Yoga Proven as a Sleep Aid
A study carried out in 2017 discovered that 49.3 percent of Americans were suffering from sleep problems. Of those, 29.8% use mind-body practices like meditation and yoga to deal with sleep problems. A different study discovered that yoga may improve sleep quality and reduce stress levels in the third trimester of pregnancy.
The way that yoga and meditation aid in reducing sleep problems is by regulating the nervous system and activating the parasympathetic instead of that of the sympathetic. The nervous system can relieve the tension caused by being in “fight or flight” mode and settle to “rest and digest” mode, which is crucial for optimal sleep quality.
Yoga for Sleep and Other Nighttime Tips
Participating in a yoga class at night is a fantastic way to relax your nervous system before going to bed, especially if you opt for a slower kind of class such as restorative or gentle yoga as well as yoga nidra or yin.
Suppose you need more time, are a newbie, or are nervous about taking classes. In that case, There are myriad ways to integrate yoga, meditation, and mindfulness into your evening routine to improve your sleep hygiene at home, even from your mattress!
Below are the top suggestions to help you create the ideal sleeping environment that promotes healthy sleeping:
Turn Off Your Screens
Avoid using electronic devices for about an hour before the time you want to fall asleep. The blue light emitted by LED-powered devices such as our phones and computers increases cortisol release, which can stimulate you. It reduces the production of melatonin, the hormone that induces sleep.
A mere five minutes of paying attention to your breath will help you to relax after a hectic day. Remember that it’s perfectly normal to let your thoughts go around in a wild way. Let them go as they come up, and focus on your breath.
Inhale for several 4, hold your breath for seven and exhale after eight counts. Exhaling more slowly assists you in tapping into the parasympathetic nervous system, and focusing on your breath is a great way to get away from worries at night and worrying.
Practice Yin Yoga
Yin yoga, where you hold each posture for several breaths or even minutes at a stretch, is a great way to calm the nervous system and put you in peace before bed. Try legs-up-the-walls, wall-supported butterfly, and the child’s posture, and finish with Shavasana before bed!
Set a time to go to bed and get up at the same time each day. This will help regulate your body’s internal clock, allowing you to sleep more easily and rise with less effort.
We know the benefits of yoga to improve flexibility, strength, and mood. According to these research studies, it can provide excellent relief for people with trouble sleeping. Yoga not only helps you fall asleep more quickly, but it could enhance the overall quality of your rest and your capacity to manage anxiety and recover from exhaustion. Sleep tight and namaste!