5 Simple Yoga Tips for Better Sleep

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Author credit Layla Parker

Yoga is not just a simple exercise. More than a fitness routine, this particular regimen improves the mental condition and physical wellness of a person. Yoga isn't extensive; however, the way it gives relief to the body is awe-inspiring. 
It is notable that yoga can make your mind feel calm and sedated. Therefore, it is always associated with better sleep and relaxation. Many practitioners of yoga have already reported improvements in their sleeping habit after engaging in various yoga routines.
The breathing techniques and the bizarre poses that are present in yoga can effectively relieve the stress of the mind and body. It teaches you to strike a perfect balance between your calming and energizing elements so that you can relax better.
If you want to learn more yoga tips for better sleep, then just read on.

Practice Compassion

Practice Compassion

One of the core aspects of yoga is kindness and compassion. These things could be given to other people or objects. But before you are going to the extrinsic value of yoga, you have to direct this compassion to yourself.

A yoga practitioner is always taught to be selfless to his/ her body. If you are too harsh to yourself, you will never be able to practice any yoga routines. In the long run, it will prevent you from achieving a relaxed state.

If you want to maximize the effects of yoga, you have to embrace yourself with kindness. Let of go of the negativities that you are holding within yourself. It is only at that time you will be able to reach mental peace, which is necessary for having a better sleep.

Proper Breathing

Proper Breathing

No other workout routine has a deep emphasis on breathing as yoga. It is the only exercise that I know who have strict regulations when it comes to breathing.
Accordingly, proper breathing provides health benefits. It relaxes the muscles and allows you to regain your composure. The correct breathing pattern can also relieve you from stress and anxiety, which are among the common causes of insomnia.

Follow this yoga simple breathing technique for a good start:

1    Look for a comfortable place to sit or lie down.

2    Next, have your eyes closed and place of your hands in the chest and the other one on the abdomen.

3    Following after that, start taking slow but smooth breaths. The motion should be like this: use your nose to sip the air gradually. When you exhale, make sure that it is slow and relaxed. Don't forget that throughout the          process, your mouth should be closed.

You can incorporate motivational phrases or "commands" while breathing. For instance, "I let go of my worries this day" or something along the line.

Learn the Lion's Breath

The "Lion's Breath" is one of yoga's unique breathing techniques. It is somehow opposite to the breathing exercise that I have featured in the previous section. Unlike the first one, the "Lion's Breath" is somewhat explosive--it is not gradual and slow.

Despite its name, this particular breathing exercise is used by yoga practitioners to vanquish tension in their bodies. It is an effective way to relieve yourself from the stress and pressure you feel. If you aren't burdened by anything, you can sleep better.

Fortunately, this one is pretty easy to do. Here's how:

1      Start by inhaling to your nose.

2     Next, open your mouth while sticking your tongue out. After this, exhale as loudly as possible, just like a roaring lion. Repeat the process until you feel that you are no longer strained by tension already.

Do the Butterfly

Do the Butterfly

The Butterfly Pose is one of the most essential yoga poses that gives a person a sense of relaxation and freedom. Doing this before bedtime is said to calm the mind and relax the body.

Even an amateur can do this routine. Just follow this instruction.

First, sit up with your spine erect. Your knees should be bent, and your feet close together. The closer the soles of your feet are, the more comfortable it is to your body.

The next thing that you need to do is to bend yourself forward. The center of the bent should be at the hips.

Doing this exercise every night will allow your hips to be opened and relaxed. It is a good option for those who spend most of their time sitting. It can relieve back pain, allowing you to sleep better.

Make a Healthy Bedtime Routine

Make a Healthy Bedtime Routine

Yoga, to be effective, has to be done consistently. It is the repetitive practice that makes it useful and holistic.
Therefore, it is not a surprise if yoga practitioners are also implementing routines and rituals during their bedtime. They have to train their mind and body to be relaxed whenever it is time to hit the sack.
All the activities during the night should be planned or scheduled ahead.
You should also consider improving your sleeping amenities. For instance, getting a nice set of pillows could make your sleep comfortable. You might want to use latex pillows as they provide optimal support and comfort to your head.

Wrapping it Up

These are just some of the yoga tips that you can do to sleep better. It would be better if you would fully enroll yourself in a regular yoga routine so that you can maximize its benefits. After all, yoga is not only beneficial to your sleep but also your entire well-being.

That's it for now. If you have questions or suggestions, feel free to drop them in the comment section below.

Sources:

https://www.psychologytoday.com/us/blog/urban-survival/201601/7-simple-yoga-tips-better-sleep

https://bettersleep.org/blog/yoga-positions-for-better-sleep/

 

 

 

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