Yoga as a relaxation tool for a better night’s sleep

Sleep problems are often caused by tension. When you lie in bed, all kinds of information rushes through your head because you have not yet processed it. By doing yoga, you can learn to relax both physically and mentally, which will help you fall asleep faster. In addition, the quality of sleep is improved, so you may need less sleep. How can you learn and apply yoga so that you can say goodbye to sleepless nights?

Learn to relax

If you are still too tense in the evening due to a busy working day, for example, it can be very difficult to fall asleep. Your head has not yet processed all the information and you lie in bed worrying about everything. The trick is to learn how to relax before going to sleep. If you do twenty minutes of yoga every evening, both your body and mind will relax.

What yoga does to you

There are sleep experts who claim that half an hour of yoga can reduce the amount of sleep you need per night. Yoga uses a series of postures, breathing and meditation techniques that relax you and calm your nervous system. This is a suitable remedy for people with a sleeping problem. Due to the soothing effect of yoga on the nervous system and especially on your brain, it will improve the quality of sleep. This may mean that you need less sleep.

Control breathing

If you have difficulty mastering breathing, you can practice this in bed. Gradually slow your breathing until the number of exhalations takes twice as long as the inhalations. You don’t need to empty or fill your lungs completely, but focus on the rhythm of breathing. You may find it easier to count. Count to three as you inhale and six as you exhale. There are people who prefer to count to four when exhaling and to two when inhaling. Your breath should flow smoothly, evenly and continuously. Once you have mastered the technique, take eight breaths on your back, sixteen on your right side and 32 on your left side.

The first ten minutes: just breathe

Breathing plays a key role in yoga. By slowing down your breathing, your muscles relax and you can let the worries slip away from your mind. Sit or stand somewhere where you can see a clock. Place your hands on your lower ribs and count how many times you inhale and exhale in a minute . For the average person this is fourteen to sixteen times. Then breathe a little faster than normal and count again. Finally, take a break to catch your breath and repeat the exercise: now try to breathe much slower than you normally do. With practice, you can eventually slow your breathing to as few as six inhales and exhales per minute. This is also the usual number in meditation.

The next ten minutes: the attitude

Now it’s time for some calming poses. Try bending over and twisting. You can relax by lying on the floor with your legs up against the wall. However, child’s pose gives you instant sleep. Kneel on the floor with your knees hip-width apart, place the tops of your feet on the floor and sit on your lower legs. Then place your forehead on the floor and stretch your arms, palms up, back along your body. Stay like this for about three minutes. If you want to stand up, lengthen your upper body and, while inhaling, come up from your tailbone, pushing it down into your pelvis.

The last five minutes: relax

Finally, lie on your back with your feet about 18 inches apart and your hands about 6 inches from your body with palms up. The upper legs, knees and toes point outwards. Close your eyes and take another deep breath. Then tense and relax all parts of your body in turn; from toes, the rest of your legs, your arms, your torso to your head.

Woke up in the middle of the night

If you wake up in the middle of the night and can’t get back to sleep, try bridge pose. You have to do this from your bed, but it works to relax. Lie on your back, bend your knees and place your feet on the floor as close to your buttocks as possible. As you exhale, press your feet and hands into the floor and push your pelvis up so that your buttocks come off the floor. Clasp your hands under your pelvis and keep your shoulders off the ground. Tighten your upper arms and broaden your shoulders. Try to lift the space between your shoulder blades and the base of your neck up into your body. Hold this for half to one minute. Exhale and slowly roll your spine out onto the floor. Then lie back in bed and you will probably be able to fall asleep again.

Forward bends good for sleep

You can bend forward or backward. In general, back bends are stimulating and forward bends are calming. If you overemphasize backbends or do them incorrectly, you can stimulate the adrenal glands, which produce adrenaline, giving you a lot of energy instead of allowing you to relax and fall asleep.

read more

  • Breathing techniques for a relaxed feeling
  • Soporific herbs for a better night’s sleep
  • Tips for relaxing in the bath: a moment for yourself
  • Make your bedroom sleep-inducing
  • Physical exhaustion due to persistent stress
Scroll to Top