You’re lying in bed, staring into the darkness, and suddenly an urgent work email pops into your head unsolicited. Or maybe it’s that shampoo you forgot to add to your grocery list, or the need to fill your gas tank in the morning. Your lower back aches and your shoulders tense in response to your thoughts of all the things you still have to do, or have already done, or haven’t done. It’s a pretty universal experience. Even though you are completely exhausted, you cannot fall asleep.
“When it comes to sleep, the nervous system needs to believe that it is safe to relax,” says Alicia Dugar Stephenson yoga teacher trainer and yoga professor at Rice University. “I tell my students all the time: If you get into bed with your shoulders tight, your lower back locked in, or your hips gripped tightly, your body won’t relax just because you want it to.”
You may be wondering how exactly to regulate the nervous system enough so that a good night’s sleep is possible? The answer is yoga.
How yoga helps you sleep
The underlying philosophy of yoga is to use poses to calm the mind so you can experience your true nature. After all, the Yoga Sutras of Patanjali defines the practice as the stilling of the changing states of mind. That’s exactly the key to a good night’s sleep, he said Jivana Heymanfounder of Accessible Yoga. “Otherwise you might lie in bed worrying about the past or worrying about the future,” he says.
Yoga can clear your cluttered thoughts through a combination of movement, breathing, and focused attention, preparing you for sleep. Research even supports this. Studies have found that yoga can help people with insomnia fall asleep faster, sleep longer, wake up less during the night, and generally sleep more efficiently.
Yoga before bed: 9 best yoga stretches to help you relax
The following yoga poses and breathing techniques can help you bring your body into a state of stillness so you can drift off into a restful night’s sleep.
If you choose to practice yoga in bed (which is perfectly doable!), move any blankets out of the way, but keep your pillows nearby to use as props.
The bed may not provide sufficient support for all positions. “The soft surface [of the bed] lacks the resistance of practicing on the floor with a yoga mat,” says Heyman. In that case, you may practice most of the poses on your yoga mat before going to bed for savasana, meditation, and breathing techniques.
1. Simple stretches
“[These] Gentle movements are a great way to release stress in your joints and prepare the body for rest,” says Heyman. Work mindfully from the bottom of your body upwards.
- Ankle rolls: Make gentle circles with your ankle joints in both directions.
- Windshield wipers: Lie on your back with your knees bent and your feet flat on the bed or mat. Inhale and lower your knees to one side. Exhale and lower them to the other side. Repeat 3-5 times.
- Wrist rotations: Gently rotate your wrists in both directions.
- Fists: Inhale and open your hands, spreading your fingers wide. Exhale and close your soft fists. Repeat a few times.
- Shoulder shrugs: Inhale to lift your shoulders and cup your ears. Exhale and lower your shoulders, pulling them away from your ears. Repeat 3-5 times.
- Neck rolls: Roll your head slowly from one side to the other.
2. Self-hug or happy baby (Ananda Balasana)
Open your hips, relieve shoulder tension, lengthen your lower back and promote a sense of groundedness in Happy Baby Pose. Stephenson recommends starting with a simple “self-hug” exercise and going from there. “This [pose] is a great way to calm yourself when hugs from someone else may not be available,” she points out.
How: Lie on your back with your legs bent and your feet flat on the bed or mat. Wrap your arms around your chest and give yourself a hug. Stay here or, if comfortable, hug your knees to your chest.
To get into Happy Baby, grab the backs of your thighs, ankles, or the sides of your feet with your hands, pull your knees toward your armpits, and point your heels toward the ceiling. Breathe here.
3. Legs against the wall (Viparita Karani)
After being on your feet all day, inverting your legs can usher in a feeling of relaxation and calm and improve circulation. Stephenson recommends practicing this pose for two to 20 minutes, depending on your comfort level. “If you have lower back pain or sciatica pain, [this pose] can help relieve pressure and pain before going to bed.”
How: Sit on the mat or bed close to a wall. Lie on your back and swing your legs against the wall, hip-distance apart, and relax. If the position feels too intense, you can move your buttocks further away from the wall. Or you can bend your knees and rest your legs on a chair or cushion instead of the wall.
4. Rag doll
A variation on Standing Forward Bend, this pose uses gravity to improve blood flow and stimulate the vagus nerve, which in turn tells your body “whether it’s safe to abandon the fight-flight-freeze responses of stress and rest and digest,” Stephenson explains. This can help you get into a more relaxed state before going to bed.
Like other inversions, Rag Doll is not recommended for people with dizziness or high blood pressure. Instead, try slow neck rolls to relieve tension in your neck and upper back.
How: Stand on the mat. Hinge forward from your hips, reach your chest toward your thighs, and release the crown of your head toward the floor. Bend your knees as far as you need and let your arms dangle or gently clasp opposite elbows. Or you can bring your hands to blocks for more support. Swing gently back and forth. Breathe here.
5. Lying Twist (Jathara Parivartanasana)
Regulating tension in your core, where anxiety manifests itself in many people, can help you fall asleep. “Contortions have an overall calming effect on the nervous system and help keep your spine flexible,” says Heyman. Using pillows as props makes the pose extra restorative, she adds.
How: Lie on your back and bring your knees to your chest. Slowly lower your legs to the right side, keeping your upper back and shoulders on the mat or bed. For more support, place a pillow or folded blanket between your legs and/or under your lower leg. Extend your left arm straight out to the side at shoulder height and turn your gaze upward toward the ceiling or left toward your fingertips. Breathe here for up to a minute and then repeat on the other side.
6. Child’s Pose (Balasana)
You are probably familiar with this classic pose that often serves as relaxation during a yoga session. You can also use it to ground yourself before going to bed. “Child’s pose is a particularly soothing position, as long as it is comfortable,” says Heyman. “The gentle pressure on the forehead is especially soothing.”
How: Get on your hands and knees and position your knees at least hip-width apart. (If you practice on your bed instead of a yoga mat, you can let your toes hang over the edge of the mattress to prevent foot cramps.) Sit with your hips toward your heels, walk your fingertips forward and lower your chest and forehead toward the mat or bed. Relax your shoulders and feel supported by the mat or bed.
Heyman recommends placing a pillow under your thighs, chest, and/or head so you feel supported and can breathe comfortably.
7. Corpse Pose (Savasana)
Unlike the typical yoga class that requires you to roll up your mat and continue with your day after Savasana, this practice gives you the opportunity to stay here and fall asleep, if that feels good for you. “[This pose] is designed for relaxation and letting go,” says Heyman.
While in this position, you can play a guided meditation, silently repeat mantras or affirmations to yourself, or do a toe-to-head body scan to calm down.
How: Lie on your back and make yourself comfortable, placing a pillow under your head and/or knees. Breathe here.
8. Breathing Techniques (Pranayama)
Spending a few minutes practicing pranayama, or breathing exercises, before going to bed can calm and focus the mind. Heyman and Stephenson recommend the following pranayama techniques:
- Victorious or whispering breath (Ujjayi): Inhale and exhale through your nose, making a soft whispering sound in your throat as you exhale. Heyman compares this to the sound you make when you fog up a mirror or clean your glasses, but with your mouth closed.
- Four-part breathing (Box breathing): Inhale for a count of 4, hold your breath for a count of 4, exhale for a count of 4 and hold for a count of 4. Then repeat. “This breathing technique is so soothing to the nervous system when practiced consistently that Navy Seals use it in life-or-death situations to keep themselves calm,” says Stephenson.
- Sigh breathing with vibration: Let out a sigh through your mouth or nose, loud enough that you feel a buzzing sound in your throat and face as you exhale. The addition of this vibration can calm your body and mind.
9. Positive affirmations
Practicing positive self-talk in the final moments before you go to sleep can make a big difference in your sleep quality. Try simple bedtime affirmations, such as:
- I did well today.
- I am safe.
- I am loved.
- I deserve good things.
- I am valuable.
- I am at peace.
- I live my truth.
#Calming #Stretches #Relax #Sleep