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Yoga Therapy For Better Sleep: A Complete Guide [2022]
Oct 13, 2022

Reading time 4 min.

Good sleep is crucial for the correct functioning of all body systems, good health and well-being in general.

Sleep problems occur for a variety of reasons, most often due to diseases or lifestyle habits.

We are constantly stressed throughout the day. Worries about work, personal life and all the related problems do not leave us even in the evening and in a dream. When the body is resting, the brain continues to think about various situations, which affects the quality of sleep and reduces performance. A sleepy and physically tense person cannot fully engage in work, physical or mental affairs.

This results in an unending circle: we don't work well because we can't rest well, and we can't rest well because we constantly think about problems at work. Crazy, right?

In addition, here are the leading causes of poor sleep:

  • Light

From a street lamp or TV in the bedroom, from the screen of a smartphone. The brain understands: if it's still light - you need to be awake, and as a result, biorhythms are disturbed, it becomes more and more difficult to return to a normal sleep pattern;

  • Unstable schedule

The body simply cannot adapt to falling asleep at different times, especially if the difference is significant;

  • Bed

If it serves as a workplace, a dining room, part of the auditorium and a library at the same time, then it ceases to be perceived as a place to sleep. Add to this an uncomfortable mattress and pillow, and sleep problems are guaranteed;

  • Noise

The sounds of traffic under the windows, the conversations of neighbors or household members do not at all contribute to normal falling asleep.

Not everyone manages to get enough sleep, and many simply do not know how to cope with insomnia. Often medications are used that only worsen the situation. Meanwhile, there is a much safer and more effective way - Yoga Therapy for better sleep.

So, how can Yoga help you?

Quite often there are doubts: is it possible to do yoga before going to bed? After all, physical activity before a night's rest is not recommended, they invigorate and interfere with normal sleep.

But there is a whole complex of evening asanas that have a beneficial effect on the nervous system, activate the blood supply to brain cells, and normalize all the processes occurring in it. The value of Yoga Therapy for better sleep is about the same as that of morning exercises to get a boost of energy for the whole day. Exercise relaxes the mind and body, prepares the body for a deep rest, helps it to restore reserves during sleep.
Evening yoga differs from the usual one because all yoga asanas before going to bed are aimed at calming the central nervous system after a busy day and help to disconnect from daytime stresses.

Rules for effective yoga before bed:

To get the maximum effect from yoga for sleep, you need to follow a few simple rules:

  • Choose the right time

The best time will be between 10 and 11 PM (around this time the sleep hormone begins to be produced);

  • Create a suitable environment

Without distracting extraneous sounds (you can turn on calm music);

  • Do not start the lesson earlier than an hour after dinner

Ideally - after 2-3 hours

  • Ventilate the room

High levels of carbon dioxide can backfire

What are the best asanas for Yoga Therapy?

Properly selected asanas help to establish biorhythms in the body, restore cells, and this slows down the aging of the body.

  1. Padmasana (lotus position)

You need to close your eyes, focus on your breathing for a few minutes;

  1. Ardha matsyendrasana (twisting)

The easiest way to perform from the lotus position. The right leg must be brought behind the left knee, turning the body to the right side. The left-hand rests on the right leg, the head turns behind the right hand. The task is to expand the body as much as possible;

  1. Sukhasana (forward bend)

Performed from a sitting position with crossed legs. You need to strive to press your hands to the floor to the elbows;

  1. Balasana (child's pose)

Relieves tension in the body and calms the mind. From a sitting position on your knees, you need to lean forward, pressing your outstretched arms and forehead to the floor;

  1. Halasana (plow pose)

Stimulates blood flow. It is better to put something soft under the shoulders. Lying on your back, you need to make a “birch tree”, gradually lowering your legs behind your head. Hands are pressed to the floor or support the back;

  1. Apanasana (knees to chest)

The exercise relieves tension from the muscles of the back, which is under serious stress during the day. Lying on your back, one knee should be brought to the stomach, linger in this position, then change the leg;

  1. Supta matsyendrasana (lying twist)

Lying on your back, arms extended to the sides, you need to bend your knees and pull them to your chest. Then turn both legs to the left, without taking your hands and head off the floor. The head turns to the right so that you can see the right hand. This posture helps to relax the spine, stretch the muscles and even improve digestion.

  1. Savasana (the pose of a corpse)

It literally starts the sleep mode in the body. The asana is very simple: you need to lie on your back, stretch your arms along the body, relax and imagine that with each exhalation one disturbing or unpleasant thought leaves.

Still not sure if Yoga is worth it?

Here are the top 5 reasons to prove you that it is:

  1. Better benefits from the practice. When we practice yoga in the morning, then we usually spend energy somewhere outside: for work, for relatives, for pets. But if you work out right before going to bed and go to bed, then all the positive energy generated will go exclusively to you.
  2. Improves your sleep quality. Yoga has a wonderfully calming effect that comes in handy at night. You will quickly fall asleep soundly, you will not wake up in the middle of the night or see incomprehensible nightmares. And in the morning you will have a fresh and cheerful look!
  3. Reduces stress. In fact, you will relieve yourself of stress, both mental and physical. You will no longer be overcome by annoying thoughts before going to bed and pain from tension in the back, legs and neck. This is very useful because stress tends to accumulate, develop into a chronic and negatively affect health. With evening yoga, you will prevent such a development of a scenario.
  4. Stops you from beating yourself up. Many people have a habit of criticizing themselves before going to bed, winding up, worrying and thinking about what others thought of them during the day. So after yoga, you simply will not have extra energy for this, you will use all of it for breathing and asanas. In addition, after practice, you will have such a peaceful state that you will not need a charge of negative emotions.
  5. Fall asleep in a good mood. How we start the day depends on the state in which we laid down yesterday. Each of us falling asleep should not be spontaneous, we should, as it were, program ourselves that tomorrow will be a wonderful day, then we will wake up in a great mood and the day will really be wonderful!

Yoga therapy before bed will relieve unnecessary worries and give you the opportunity to sleep well. With constant practice, you will learn to think positively, let go of events that you cannot influence, and become more productive and cheerful.


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