As a therapist and yoga teacher I get asked about sleep all the time. It seems that a lot of people struggle with this and while it is a hugely complex situation there are a few things that you can do to help yourself. Creating a sleep routine is a really good place to start as your body will recognise the ‘winding’ down signs and start to relax ready for sleep.
One effective way to aid this process is through gentle yoga. Below are some poses that can be practiced right before bed or even while you're in bed to set the stage for deep relaxation:
1. Child’s Pose (Balasana)
A calming pose, it releases tension in the back, hips, and shoulders. Hold for 1-2 minutes or as comfortable.
2. Standing Forward Bend (Uttanasana)
This pose offers a gentle stretch for the hamstrings and back, assisting in calming the mind.
3. Seated Forward Bend (Paschimottanasana)
Targeting the spine, hamstrings, and shoulders, this seated stretch is great for relaxation.
4. Legs Up the Wall (Viparita Karani)
Restorative in nature, this pose enhances blood flow towards the head, helping to reduce stress and anxiety. Ensure you're close enough to the wall for comfort and support.
5. Corpse Pose (Savasana)
The epitome of relaxation, lying down and focusing on your breath in this pose can activate the body’s natural healing and prep you for sleep.
6. Supine Spinal Twist
This gentle twist can alleviate spine tension and support digestion and relaxation.
7. Cat Stretch (Marjariasana)
This fluid movement alleviates tension in the spine and back. Its meditative nature promotes calmness.
8. Supported Bridge Pose (Setubandhasana)
With the aid of props, like a firm cushion, this pose can bring relaxation to the lower back and hips.
Remember, the goal is to create a calming and comfortable environment for yourself. Practice these poses with slow and deep breaths, focusing on each moment and sensation.
Avoid any poses that require intense effort or strain, as the goal is to relax and not exert yourself.
To make yourself really comfortable you can use pillows and cushions to support any part of the body that you feel needs it. Think of it as making a nest for yourself!
So, limit the screen time and dim the lights and practise some of these wonderful stretches before going to bed. Keep a sleep diary to see how these change the quality of your sleep to find what works best for you. Let this be the body’s signal to wind down and prepare for a restful slumber!
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