Do you have trouble falling asleep at night because your mind is still thinking about the day? You’re not the only one. Fortunately there are plenty tricks that can help you go to bedsuch as reading, drinking a hot cup of herbal tea or diary writing. But if these tips aren’t enough and you’re still having trouble keeping your eyes closed, practice some of them yoga postures can be your key to a better night’s sleep.
For more natural ways to sleep better, try these seven sleep aids for insomniaor view our sleep tips from CNET’s wellness editors.
How yoga can help you sleep
Yoga, like any other exercise, can help your mind de-stress and decompress from the day. Studies have shown that those who practice yoga may exhibit lower levels of cortisol, the stress hormone. The same results concluded that yoga had a similar effect on depression as antidepressants.
What does this mean for your sleep? Well, it has been found that cortisol levels have a direct relationship with your sleep. It is often more difficult to fall asleep when there are high levels of cortisol in your bloodstream. A 2019 study found that practicing yoga had a positive effect on treating and improving insomnia.
Top eight yoga poses to do before bed
These poses are for all experience levels and simple enough for beginning yogis. As you move between these poses, remember to pay attention to your breathing and where you feel the most tension in your body. Breathe in and try to relax if you experience any discomfort. Do these poses about 20 to 30 minutes before going to bed.
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Cat-cow pose
To get into this position, start on your hands and knees. Your hands should be shoulder-width apart and your knees should be below your hips. Take a deep breath and tilt your head towards the ceiling while also raising your pelvis – this should mimic a ‘cow’. Then, as you exhale, arch your back and lower both your head and pelvis like a ‘cat’. You can repeat these two movements a few times before continuing.
Fold forward
This pose is as simple as standing upright and leaning forward to reach for your toes. If you are able to do so, place your hands on the floor. If you can’t touch your toes, you can do a half forward fold and reach under your knees. Looking for a challenge? Try to reach around your ankles and hold on. Make sure your back is straight and you are breathing deeply.
Bridge pose
Start by lying on your back, with your legs and arms extended on the floor. Take a deep breath, lift your core off the ground and bring your arms closer to your body to balance. Your knees should be at a 90 degree angle. Your hands can lie flat, or you can bring them together under your core.
Happy baby
An easy pose to transition into after Bridge – start this pose on your back. Lift your legs toward the ceiling and slightly past your shoulders (or however far you can go). Then grab the outside of your feet with both hands. Rock gently left and right to relieve tension in your lower back.
Legs against the wall
For this pose, you will need to clear a space next to a wall. Face the wall, lie on your back and walk your legs up or lift your hips with your arms. Your hips can be against the wall or slightly further away. Once you are in a comfortable place and you feel like you can stay balanced, extend your arms to your sides. This pose is great for de-stressing and improving your circulation.
Child’s pose
You can start this pose by kneeling or getting on your hands and knees. Place your feet under your hips and bring your head close to the ground. Extend your hands forward and extend your twist. The further you reach, the better the journey will be for you.
Seated twist
The next time you come out of child’s pose, sit up straight and extend your legs forward. Cross one leg over the other and pull the heel of the crossed leg toward your outer thigh. With the other arm, cross your body and twist, pressing your elbow onto the raised knee. Twist and breathe. Repeat with the other side before continuing.
Butterfly pose
From a sitting position, straighten your posture and press the bottoms of both your feet together. Place your hands on your feet and try to press your hips as low to the floor as possible. The lower you go, the greater the stretch. If you’re looking for more of a challenge, place your feet closer to your body.