You're lying in bed, tired, but sleep is simply out of the question. You toss and turn from side to side and back again. Your mind just won't settle, and falling asleep becomes stressful. Do you know that feeling? Unfortunately, many of us suffer from difficulty falling asleep or even sleep disorders.
Gentle yoga exercises can help you fall asleep more easily and achieve deep relaxation. In our blog article, you'll learn how you can successfully manage your sleep problems with yoga and spend your precious time in bed relaxing.
Yoga in the evening helps you process what you have experienced
Our minds are in constant use. Throughout the day, they absorb thousands of impressions, which we process consciously and, above all, subconsciously. Especially during stressful periods, we quickly become overwhelmed and simply can't manage to press the "off" button. In the evening, when we finally have some time to relax, our thoughts start to race. Instead of drifting off comfortably on our pillows, we count the thousandth sheep. With yoga in the evening, your body and mind will calm down, and your sleep quality will improve.
Practicing yoga before bed will help you...
• Reduce stress in a healthy way
• stop circling thoughts before sleep
• calm the nervous system
• find better sleep
• sleep through the night
Which yoga exercises for sleep disorders?
There are many wonderful asanas that have a calming effect on the body and mind. We've put together three exercises for relaxation and better sleep. If you're new to yoga, make sure you find a quiet spot at home. You can dim the room a bit or light candles. This will provide additional relaxation. Afterwards, lie down on your yoga mat and take a few deep breaths to tune into the yoga poses.
Shoulder Bridge Exercise
Lie relaxed on your back with your hands at your sides. Place your feet hip-width apart, close to your buttocks. Breathe deeply and gently lift your pelvis. Hold this position for as long as you feel comfortable, breathing in a relaxed manner. Exhale as you lower your pelvis. If you'd like, you can also practice this asana with a yoga block . Simply place it under your sacrum and enjoy the relaxation.
Sphinx exercise
A wonderful yoga pose for reducing stress is the Sphinx pose. It expands the shoulder and chest area while strengthening the spine. Lie relaxed on your stomach and stretch your feet and toes. Place your forehead on your yoga mat. Now stretch your hands out in front of you, palms facing down. Rest your forearms on the mat. With your next breath, push yourself off the mat with your hands and slightly lift your head and upper body. Make sure your belly button stays in contact with the yoga mat. Breathe in and out mindfully and hold the pose for at least 5 breaths.
Exercise child's position
This yoga exercise is reminiscent of the fetal pose, which we all once assumed in our mother's womb. We feel very safe and comfortable in it. To do it, slowly rise up onto your side and kneel on the yoga mat. Your toes should be touching. Sit back on your heels. You can open your knees slightly. Now place your forehead on the mat. Stretch your hands out, palms down, or extend them backward, palms up.
Relaxation in the corpse pose as a "bedtime treat"
For the ultimate yoga finale, lie down in bed. Corpse Pose (Shavasana) is perfect for falling asleep immediately afterward. Lie on your back, completely relaxed. Place your arms at your sides with your palms facing up. Your heels should touch, and your feet should fall loosely outwards. A bolster under your knees will allow your lower back to relax further. Now breathe in and out deeply and slowly. Stay in this position for at least 5 minutes and try to concentrate solely on your breathing.
More tips for better sleep
Besides yoga, there are many other things that can help you drift off to sleep in the evening. Have you tried many things, but nothing has helped? Perhaps you need to adjust various settings to find relaxation. Not everyone is the same. What works well for one person may not be of any use to another. In addition to yoga, why not try our other tips for sleep disorders?
Tips for better sleep and restful nights:
• Ban mobile phones from the bedroom
• Do not check emails or social media for at least half an hour before going to bed
• read a book instead of spending the evening in front of the TV
• Light food for dinner instead of fast food, sweets or huge carbohydrate bombs
• Write down your thoughts on a notepad and thus "empty" your head
• Listen to calm, relaxing music to fall asleep
• plenty of exercise in the fresh air helps to calm the nervous system
Healthy sleep can be learned: be patient with yourself
If sleep disorders are causing us to lose focus in everyday life, forget appointments, or generally lack energy, it's high time to turn our lives around. If only it were that easy... and yes, it's easier said than done. Be patient with yourself, though. Give yourself the time you need to get your sleep problems under control. The important thing when making a change is not to give up after trying it once or twice just because you don't see immediate results. Our bodies are creatures of habit. It actually takes more than two months for a new habit to become second nature. We wish you the best of luck in quickly finding restful, deep sleep!
Important note: Yoga can help you sleep better, but it's not a cure-all. If your sleep problems have been ongoing and you're suffering from them, you should definitely contact your doctor to have the problem medically evaluated.
Do you suffer from sleep disorders? Or has yoga helped you sleep better? We'd love to hear your thoughts!
