Yoga is a proven stress relief and sleep aid. Here are some easy yoga poses you can do before bed to help your body relax and fall asleep more easily.
Yoga is a great way to relax and sleep better. Yoga Kali will help you find your inner peace, as well as improve your sleep quality.
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Factual Check
If you only had thirty seconds:
Humans are strange animals; we always search for a miracle remedy to increase our intelligence, productivity, and energy while ignoring the simplest and most potent preventative measure available: sleep.
Let’s look at:
- why if someone wants to be healthy, they can’t afford to “sleep when you’re dead”
- why “lazy sleeping” is incorrectly seen by society
- how to determine whether or not your body and brain need extra sleep
- a brief and easy yoga exercise to improve your sleep.
1/2 Do you want to improve in life? The only thing you need to do is this.
The Swiss Army Knife of health and wellbeing is sleep. No significant organ in the body or brain function is not improved by sleep and hampered when we don’t receive enough of it.
Scientists have found a cutting-edge new therapy that extends your life. It improves your memory and fosters creativity. You seem more appealing as a result. It keeps you trim and lessens your appetite. It protects against dementia and cancer. It protects against the flu and colds. Along with diabetes, it reduces your risk of heart attacks and stroke. Even your mood, anxiety, and depression will improve. Are you curious?
Author Matthew Walker’s Why We Sleep
The negative effects of sleep deprivation may be felt without losing a whole night’s worth of sleep.
Even though it may not seem like much, studies have shown that skipping even an hour or two of sleep each night increases your chance of developing cancer, heart disease, Alzheimer’s, and diabetes.
In his book Why We Sleep: The Science of Sleep, neuroscience professor Matthew Walker explores the tragic effects of inadequate sleep.
- Sleepy driving is just as risky as drunk driving.
- Sleep deprivation makes you more sensitive to pain.
- You have a 45 percent higher chance of developing cardiovascular disease or passing away if you don’t get enough sleep.
- After a bad night of sleep, you probably consume approximately 300 calories more than normal.
- One hour of lost sleep during the March time change to daylight savings time results with an increase in heart attacks the following day.
- You cannot make up for a restless night by sleeping later. In fact, a year later it is still possible to quantify the damage caused by a single sleep loss.
Even when the sleep deficit has passed, the neurological system effects of sleep deprivation cause our bodies to go into fight-or-flight mode. As a result, sleep deprivation starts a chain reaction that harms the whole body.
The cause?
We’re not sleeping the way nature intended, claims Matthew Walker.
The majority of people sleep in a monophasic pattern, sleeping for extended periods of time at night (often less than 7 hours).
At the same time, tribes without access to electricity or modernization follow a biphasic pattern. These tribal members slept at nine o’clock at night and awoke sometime before morning. By the way, the middle of the night is where the definition of the term “midnight” originates.
Then, after a night’s sleep, they would take a siesta, or afternoon nap, which is still done in some South American and European nations.
When academics endeavored to measure the effects of Greece’s attempt to abolish the siesta custom, the results were dismal. Giving up naps raised the mortality risk for working men by 60% and the risk of heart disease death for healthy men and women by 37%.
Lack of sleep is not always easy to deal with. Without without realizing it, you can be getting too little sleep.
How can you determine whether you are sleeping enough?
Matthew Walker proposes responding to a few simple self-diagnosis inquiries:
- Could you go back to sleep after waking up in the morning around 10 or eleven?
- Do you need coffee in the morning to function?
- Would you stay in bed later if you didn’t have an alarm?
- Do you often catch yourself reading the same phrase on your computer screen more than once?
- Do you ever lose track of the color of the previous several traffic lights while driving?
If you answered “yes” to at least one of the questions, you probably aren’t getting enough sleep, either in terms of amount or quality.
My favorite yoga equipment must-haves
Regarding my yoga equipment, I have high standards.
It supports my efforts for a sustainable yoga practice and lifestyle, thus I’m willing to spend some money on high-quality, ethically created products that are durable and environmentally friendly.
The Best Yoga Pose For the Night is 2/2
Late in the evening, you presumably wouldn’t go for a run or move big objects.
Similar to how you should ease into your night with peaceful slow-paced yoga with plenty of grounding poses and a strong concentration on the breath rather than engaging in a vigorous yoga practice that increases strength.
While you focus on maintaining mental stability, this form of Child’s pose eases physical stress in the hips and upper back, which are the most affected by a long day of sitting.
For the Child’s Pose with Tread The Needle Variation, refer to this handy cheat sheet.
5-Minute Yoga Practice Before Bed for Better Sleep
Yoga before bed accomplishes two goals at once:
- helps you wind down and enter parasympathetic mode to fall asleep more quickly.
- helps you stay away from screen time that could interfere with your sleep.
This evening, I urge you to attempt this really fast and easy 5-minute evening yoga routine to develop healthy sleep hygiene habits. Check out the comprehensive directions listed below.
Step 1-2. Cat-Cow
- Set up on your hands and knees at a tabletop.
- Make sure your knees are beneath your hips and that your shoulders are piled squarely over your wrists. Look at the ground while maintaining a straight spine.
- Create a U-shape in your spine by inhaling, dropping your belly, lifting your chest, and lifting your tailbone. Without craning your neck, look up (Cow Pose).
- Reverse the curvature of your spine by exhaling, contracting your abdominals, rounding your back, and softly tucking your chin to your chest (Cat Pose).
- Do the position on your forearms if you are experiencing wrist discomfort.
- Five to twenty times.
3. Extending the Child’s Pose
- Resuming the standard tabletop position
- Widen your knees and thighs to the borders of your mat while bringing your big toes together.
- On an exhalation, bring your sit bones back to your heels and, when your forehead hits the floor, lie your body between your thighs.
- For a gap in your shoulders, keep your arms out in front of you, palms down.
- Reach forward with your fingers as you lengthen from your hips to your armpits.
- Put a tiny bolster, a cushion, or a wrapped yoga blanket between your calves and the back of your thighs if you have trouble sitting on your heels.
- Hold for three breaths or so.
Step 4: Extending the child’s pose while holding a needle
- Slide your left arm, with the palm facing up, beneath your right arm as you are in child’s pose.
- Look to your right as you turn your head.
- Breathe and relax your whole body.
- At least three breaths should be held before switching sides.
The flow has you tried it? Please share in the comments section.
Yoga is a great way to relax and unwind before bedtime. Yoga Kali, a 5-minute yoga routine designed to help you sleep better, has been shown to be effective in reducing insomnia. Reference: yin yoga for sleep.
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