If you have trouble falling asleep due to fatigue from the day or worries about the next day, you’re not alone. Tips to help you fall asleep (Reading, drinking hot herbal tea, etc.) JournalingBut if these tips aren’t enough and you’re still having trouble falling asleep, doing some light yoga at night might help.
Yoga for sleep can calm your nervous system and help you relax and drift off to sleep. But not all poses can achieve this goal. It’s best to aim for movements that relax you. We’ve rounded up the best yoga poses to add to your nightly routine to help you sleep better.
For a more natural way to improve your sleep, try these 7 Sleep Aids to Treat Insomniaor our Sleep tips from CNET’s wellness editors.
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Why Yoga Helps You Sleep
Yoga, like other forms of exercise, is an effective way to relax and reduce stress. Studies have shown that doing yoga can lower levels of cortisol, a hormone associated with stress. However, the extent to which cortisol is lowered depends on factors such as the frequency and intensity of your yoga practice. Additionally, some studies have shown promising results regarding yoga’s effect on symptoms of depression. Yoga can complement traditional treatments and promote overall health.
So how does this affect sleep? Cortisol levels have a major impact on sleep patterns. High cortisol levels often make it difficult to fall asleep or stay asleep. A 2019 study found that incorporating yoga into your daily life can have a positive effect on treating and alleviating insomnia symptoms. These findings suggest that a yoga practice may have potential benefits for improving sleep quality and overall sleep health.
9 Yoga Poses to Try Before Bed
These poses are easy enough for all experience levels, even beginner yoga enthusiasts. As you move between the poses, remember to pay attention to your breath and where in your body you feel the most tension. If you feel any discomfort, encourage yourself to breathe and relax. Practice these poses for about 20 to 30 minutes before bedtime.
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Cat Pose
To get into this pose, start on all fours with your hands shoulder-width apart and knees lower than your hips. Take a deep breath and tilt your head up toward the ceiling while simultaneously pushing your pelvis out, so you’re in a “cow” position. Then, as you exhale, arch your back and lower your head and pelvis into a “cat” position. Repeat these two movements several times before moving on to the next pose.
Forward bending
This pose is as simple as standing up straight and leaning over to reach for your toes. If you can, place your hands on the ground. If you can’t reach your toes, half-bend forward and grab underneath your knees. Want more of a challenge? Try reaching for your ankles and holding the position. Keep your back straight and take deep breaths.
Bridge Pose
Start by lying on your back with your legs and arms extended on the ground. Take a deep breath and lift your torso off the ground, bringing your arms in close to your body for balance. Your knees should be at a 90-degree angle. Your hands can be flat or clasped together under your torso.
Happy baby
A simple transition pose after the bridge. Start by lying on your back. Lift your legs up toward the ceiling, reaching just past your shoulders (or as far as you can). Then grab the outside of your feet with both hands. Rock slowly from side to side to release tension in your lower back.
Put your feet up the wall
To do this pose, you will need some space next to a wall. Lie on your back facing the wall and lift your legs high or use your arms to lift your hips. Your hips can be close to the wall or a little further away. Find a comfortable spot and when you feel like you can balance, stretch your arms out to the sides. This pose is great for relieving stress and improving circulation.
Child’s Pose
You can start this pose on your knees or on all fours. Tuck your feet under your hips and bring your head closer to the ground. Reach your hands forward, extending your rotation. The further you stretch, the greater the stretch.
Seated twist
To come out of Child’s Pose in the following poses, stand up and reach your legs forward. Cross one foot over the other, bringing the heel of the crossed foot toward the outside of your thigh. Cross your other arm over your body and twist, pressing your elbow into the raised knee. Breathe as you twist. Repeat on the other side before continuing.
Butterfly Pose
From a seated position, sit upright and press the soles of your feet together. Place your hands on top of your feet and press your hips into the ground as low as you can. The lower you go, the greater the stretch. For more of a challenge, bring your feet closer to your body.
Head-knee pose
This is a basic pose. Start in a seated position with your legs extended in front of you. Place one foot on the inner thigh of the other leg and reach over the extended leg. Stand tall, breathe deeply, and grab hold of your front foot. If you can’t reach it, that’s okay. Grasp your ankle or the back of your knee. Lean back and stretch, bringing your forehead closer to your knee. Repeat on the other side.
Want to know more? Find out how getting some sunlight can improve the quality of your sleep, which foods to eat for a happier you, and how the Scandinavian sleep method can save your relationship.
