If you’re looking for a way to get better sleep and reduce stress, look no further than yoga. A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress. You can use supportive props like bolsters, blankets, and blocks to make poses comfortable so that you can stay in the pose for longer and continue to breathe.
What is Insomnia?
Insomnia is a condition in which you have difficulty falling asleep or staying asleep. It can be caused by stress, anxiety, depression, jet lag, or other factors. Insomnia can lead to daytime fatigue, irritability, and difficulty concentrating. If you’re struggling with insomnia, yoga may be an effective solution.
Causes of insomnia:
There are many potential causes of insomnia. Some common causes include stress, anxiety, depression, jet lag, and shift work. Other potential causes include medications, medical conditions, poor sleep habits, and environmental factors like noise or light exposure at night.
Yoga for Insomnia:
Yoga can be an effective treatment for insomnia. A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress. You can use supportive props like bolsters, blankets, and blocks to make poses comfortable so that you can stay in the pose for longer and continue to breathe.
Yoga Poses for Insomnia:
There are many different yoga poses that can be helpful for insomnia. Some poses that may be helpful include restorative poses like Supported Child’s Pose or Legs Up the Wall, calming poses like Corpse Pose or Bound Angle Pose, and cooling poses like Fish Pose or Seated Forward Fold. You can also try pranayama (breathing exercises) or meditation to help calm the mind and body.
When to Practice Yoga for Insomnia:
You can practice yoga for insomnia anytime you feel the need. However, it’s best to practice in the evening so that you don’t become too energized and have difficulty falling asleep later. If you practice in the morning, be sure to do gentle, calming poses so that you don’t increase your energy level for the day.
How Often to Practice Yoga for Insomnia:
You can practice yoga for insomnia as often as you like. However, it’s best to practice 3-5 times per week to see the most benefit.
Benefits of Yoga for Insomnia:
Yoga can offer many benefits for people with insomnia. Yoga can help to reduce stress and anxiety, improve sleep quality, and increase relaxation. Yoga is also a low-impact form of exercise that can help to increase energy levels and reduce fatigue during the day.
Yoga poses for insomnia:
1. Restorative poses like Supported Child’s Pose or Legs Up the Wall can help to promote relaxation and ease insomnia.
2. Calming poses like Corpse Pose or Bound Angle Pose can help to calm the mind and body, promoting better sleep.
3. Cooling poses like Fish Pose or Seated Forward Fold can help to reduce body temperature, promoting better sleep.
4. Pranayama (breathing exercises) or meditation can help to calm the mind and body, promoting better sleep.
Learn these poses to get more sleep:
Wide-Knee Child’s Pose
This is my favorite pose to improve your sleep quality. It is a very restorative pose that helps to stretch the back and hips while promoting relaxation. You can use blankets or pillows to support your head and knees if needed.
1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
2. Spread your knees wide apart while keeping your big toes touching.
3. Sit back on your heels and walk your hands forward until they are resting in front of you.
4. Lower your forehead to the floor and take a few deep breaths.
5. Stay in the pose for 1-2 minutes or longer if needed.
Supported Bound Angle Pose
This pose is great for easing anxiety and promoting relaxation. It is a restorative pose that helps to stretch the inner thighs, groin, and hips. You can use blankets or pillows to support your back, head, and legs if needed.
1. Start by sitting on the floor with your legs straight out in front of you.
2. Bend your knees and bring the soles of your feet together.
3. Use your hands to hold your feet or ankles.
4. Gently pull your feet towards your body until you feel a gentle stretch in your inner thighs, groin, and hips.
5. You can also place a blanket or pillow under your knees for support.
6. Stay in the pose for 1-2 minutes or longer if needed.
7. To release the pose, slowly straighten your legs and sit up tall.
Fish Pose
This is a great pose for reducing stress and anxiety. It is an inversion pose that helps to stretch the chest and shoulders while promoting relaxation. You can use blankets or pillows to support your head, neck, and back if needed.
1. Start by lying on your back with your legs straight out in front of you.
2. Bend your knees and place your feet flat on the floor.
3. Place your hands under your hips and press into your arms to lift your torso and upper back off the floor.
4. Slowly lower your head back towards the floor and rest it on a blanket or pillow.
5. Stay in the pose for 1-2 minutes or longer if needed.
6. To release the pose, press into your arms and lift your torso and head back to the starting position.
How sleep intersects with Yoga:
Studies have shown that yoga can help to improve sleep quality in people with insomnia. Yoga can help to reduce stress and anxiety, improve sleep quality, and increase relaxation. Yoga is also a low-impact form of exercise that can help to increase energy levels and reduce fatigue during the day.
Breathing:
When you breath in, the air enters your lungs and oxygen is absorbed into your blood stream. The oxygen-rich blood is then circulated to your organs and tissues. This process helps to keep your body functioning properly. Your sleep quality can be improved by practicing deep breathing exercises before bedtime. This will help to calm your mind and body, promoting better sleep.
Meditation:
Meditation is a practice that helps to focus and calm the mind. It can be done by sitting quietly and focusing on your breath. Meditation can help to reduce stress and anxiety, promoting better sleep.
Yoga can help to improve your sleep quality by reducing stress and anxiety, improving sleep quality, and increasing relaxation. Yoga is also a low-impact form of exercise that can help to increase energy levels and reduce fatigue during the day. Try incorporating some of these poses into your nightly routine to help you get a better night’s sleep.
Other ways to improve sleep quality:
There are a few other things you can do to help improve your sleep quality.
1. Establish a regular sleep schedule by going to bed and waking up at the same time each day.
2. Create a relaxing bedtime routine including activities such as reading or taking a bath.
3. Avoid caffeine and alcohol before bed.
4. Avoid working or using electronic devices in bed.
5. Get up and move around every few hours to keep your energy levels up.
6. Practice some relaxation techniques such as deep breathing or meditation before bedtime.
7. Make sure your sleeping environment is comfortable and dark.
8. Seek help from a doctor or sleep specialist if you are still having trouble sleeping.
Conclusion
Yoga is a great way to improve your sleep quality. It can help to reduce stress and anxiety, improve sleep quality, and increase relaxation. Yoga is also a low-impact form of exercise that can help to increase energy levels and reduce fatigue during the day. Try incorporating some of these poses into your nightly routine to help you get a better night’s sleep.