She Strengthens

Sweet Dreams: How Yoga Can Help You Catch Some Quality Z’s

Are you tired of tossing and turning at night, unable to shake off the stresses of the day? You’re not alone. Over a third of Americans struggle with getting enough sleep, leading to a vicious cycle of fatigue, irritability, and decreased productivity. But what if you could harness the power of yoga to help you relax and prepare for a restful night’s sleep?

The Perfect Wind-Down Routine

Tara Stiles, founder of Strala Yoga, has created a bedtime yoga sequence designed to release tension and calm the mind. This simple, slow-paced routine consists of four easy poses that can be done from the comfort of your own bed. By focusing on your breath and body, you can detach from the day’s chaos and set yourself up for a peaceful night’s sleep.

Get Cozy and Get Started

Before you begin, make sure you’re comfortable. Swap your yoga pants for your favorite PJs, and add an extra blanket to really ramp up the relaxation factor. Then, move through the following poses, holding each one for 30 seconds or as long as feels right for your body.

Pose 1: Seated Meditation (Sukhasana)

Sit with your back straight and legs out in front of you. Bend your knees inward, placing each foot underneath the opposite knee. Sit tall, creating length in your torso, and place your hands on your knees with palms facing down. Close your eyes and breathe into your belly.

Pose 2: Seated Side Stretch (Parsva Sukhasana)

Extend both legs wide in front of you. Bend your right leg at the knee and bring your right foot toward your groin. Bring your left arm to touch the bed, parallel to your left leg, with your palm facing up. Reach up with your right arm to open up the right side of your body. Repeat on the left side.

Pose 3: Pigeon (Kapotasana)

Start in tabletop position, placing your hands and knees flat on the bed, hips-width apart. Bring your right knee between your hands and inch your right foot closer to your left hand. Extend your left leg fully behind you, so your left knee and foot are touching the bed. Try to square your hips and lift up through your torso to lengthen and stretch.

Pose 4: Lying-Down Twist (Natrajasana)

Lie on your back with your arms extended outward. Bend your knees and bring your feet toward your hips. Slowly twist your legs and hips to the right, so your right knee is touching the bed. Place your right hand gently on your left knee to stretch and open up your left side. Repeat on the opposite side.

The Science Behind Bedtime Yoga

Studies have consistently shown that practicing yoga can improve sleep quality. A 2020 review of 19 studies found that people who do yoga have better sleep quality, with the amount of time spent in yoga class correlating to improved sleep. Additionally, a 2013 study on older adults found that regular yoga practice boosted their snooze time significantly.

Yoga vs. Other Forms of Exercise

So, how does yoga stack up against other forms of exercise when it comes to sleep? A 2017 study compared the sleep-supporting effects of yoga to those of aerobics and found that yoga came out on top. While there’s limited research on doing yoga right before bed, the studies suggest that practicing yoga at any point in the day can have a positive impact on sleep.

Takeaway

Yoga has a multitude of benefits, but its ability to relax and calm the mind and body makes it an ideal wind-down routine for a good night’s sleep. By incorporating these four poses into your bedtime routine, you can set yourself up for a restful and rejuvenating night’s sleep.