The speed of our lives causes many of us to be battling anxiety and stress, two significant contributors to many mental and physical health issues, and being unable to get an adequate night’s rest. Sleepiness is difficult to manage, and people who suffer from it tend to take every option. But it’s possible that you do not need to go far beyond your yoga mat! If you’re among millions of people who struggle to sleep, doing a little mindfulness and yoga to help you sleep could be something you require to inject some sweetness into your sleep.
Yoga Proven as a Sleep Aid
A study carried out in 2017 discovered that 49.3 percent of Americans said they had sleep issues. Of those, 29.8% use mind-body treatments such as yoga and meditation to help manage their sleep problems. A different study found that yoga may aid in improving sleep quality and decrease 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. It means the brain will relieve the tension caused by being in “fight or flight” mode and shift to “rest and digest” mode, which is vital to get a good night’s sleep.
Yoga for Sleep and Other Nighttime Tips
Participating in a yoga class at night can be a wonderful option to soothe your nervous system before going to sleep, especially if you opt for a slower class such as restorative or gentle yoga and yoga nidra or yin.
Suppose you’re also short in time or are nervous about taking classes. In that case, there are plenty of easy ways to integrate yoga, meditation, and mindfulness into your evening routine and enhance your sleeping habits at home, even from your mattress!
Turn Off Your Screens
Avoid using electronic devices for about an hour before the time you want to fall asleep. The blue light produced by LED-powered devices such as our smartphones and computers boosts cortisol release, a stimulant, and lowers the production of melatonin, the hormone that induces sleep.
Just five minutes of paying attention to your breath can help to relax after a hectic day. It’s normal for your thoughts to get around in a wild way. Let them go when they come up and concentrate on breathing.
Try the Breathing Technique
Inhale for the count of 4, hold your breath for seven, then exhale for eight counts. Exhaling more slowly assists you in tapping into the parasympathetic nervous system, and focusing on your breath can provide a wonderful way to escape late-night worries and pondering.
Practice Yin Yoga
Yin yoga, where you remain in every pose for a few minutes or breaths at a time, can aid in calming the nervous system and help bring you to a state of peace before going to bed. Try a leg-up-the-wall pose, wall-supported butterfly, or the child’s posture, and finish with Shavasana before bed!
Set a time for bed and rise at the same time each day. This can help regulate your body’s internal clock, allowing you to sleep more easily and wake up with less effort.
We know how beneficial yoga is to improving flexibility, strength, and mood. According to these research studies, it can provide excellent relief for people with trouble sleeping. Yoga not only helps you sleep more quickly, but it could also increase your sleep quality and your ability to handle fatigue and stress. Sleep tight and namaste!