7 Yoga Poses to Help You Sleep Better

Having a good night’s rest is crucial if you want to be at the top of your game the following day. Adam Reeve shares his bedtime Yoga Asanas for a restful sleep.

Words: Adam Reeve

Thanks to busy schedules, sleeping well has nowadays become a real challenge for many people. It has been found that certain yoga poses can help you sleep better. A study carried out had over 55% of the participants say that they slept better after practicing yoga before bedtime.

If you want to achieve the best results, it is advisable to use props to support yourself while on different stances to make the experience more fulfilling.

Another beneficial secret when practicing yoga stances to help you sleep better is to use MCT (Medium Chain Triglycerides) oil supplements. They are effective in increasing energy levels thus help you exercise better. It’s recommended to carry out your own research to buy the best MCT oil for ketosis for maximum benefits.

So roll out your mat and have a go at some of these poses. 

The 7 Best Yoga Poses Before Bed

1. Waterfall

The waterfall is one of the yoga poses that can be done in bed. It is a great pose to relieve your lower body and also calm your nervous system. Do this pose by bringing your knees to your chest and extending your legs to a 90-degrees angle. You can bend your knees or straighten them up, then take 10–15 deep breaths.

2. Wide Knee Child’s Pose

For this pose, kneel on the floor and bring your big toes together. Then separate your knees as wide as your hips. Stretch your hands out forward and place your palms on the floor. Do all this while your forehead is on the floor. Breathe slowly through your nose. This is one of the easiest, and the best yoga poses to help you sleep.

3. Standing Forward Pose

Standing forward pose also helps to improve your balance. For this posture, separate your legs to the width of your hips. Take a deep breath. Breathe out as you bend forward such that your forehead is making its way towards your knees. Bend as much as comfortable, make sure that you do not strain. It is also not necessary to touch the floor with your hands as the aim is to stretch the spinal cord.

4. Viparita Karani (legs up the wall)

This is a simple pose where you lie back into a mat. Lift your legs so that they are flush with the wall. Stretch your arms by your side in a relaxed manner.

5. Corpse Pose

Lie down on your back. Take a deep breath as you hold your knees towards your chest. Breathe out as you stretch your legs on the mat. Make sure that your feet are apart as you stretch them forward. Relax your lower back and your shoulders.

6. Twisted Roots

With this stance, you should lie on your back. Fold your knees and move your feet to one side. Make sure that your torso faces upwards even as you bring your feet to the side. You can move feet to the other side as you maintain your upper body in the same position.

7. Butterfly Pose

This is one of the most popular yoga poses. Sit down on a mat or your bed and bring your left foot to the right’s foot inner thigh. Do the same to the right foot. Straighten your back and place your hands on your thighs. 

Final Wrap

Sleep is essential. Sleep deprivation can cause other health-related complications such as depression, mental illness, hallucinations, and severe mood swings. If you have trouble sleeping, find the right set of yoga poses to practice before bedtime to support a restful sleep.

Apart from helping you sleep better, yoga poses have other immense health benefits such as boosting immunity, improving bone health, lowering blood pressure, and blood sugar.

Author’s bio: Adam Reeve is a professional personal trainer and fitness instructor for over 10 years. Adam is also a life coach, wellness writer and low carb diets enthusiast.


[https://www.health.harvard.edu/blog/8753-201512048753

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