Yoga for Better Sleep: Combining Ancient Wisdom and Modern Science

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The Basic Yoga Sleep Sequence

Simple Cross-Legged Sitting Pose Sit comfortably tall, shifting your weight slightly forward onto the front of your sitting bones. Press down through these bones to stabilize your position. Use a prop if needed to maintain this posture. If you feel pressure in your inner knees, place folded blankets or blocks underneath them. Lift your shoulders slightly, draw them back, and let your shoulder blades release down your back. Position your head as if it's effortlessly floating on top of your neck.

Simple Cross-Legged Forward Fold Begin by sitting tall. Press down through your sit bones and rotate your pelvis so your weight shifts slightly forward. Place a large bolster in front of you. Return to ujjayi pranayama, extending your spine with each inhale. On each exhale, slowly release the breath, grounding your sit bones more with each breath out. Maintain this breath-to-extension and breath-to-grounding connection. Rotate your pelvis forward without rounding your lower back, bringing your arms and torso forward over the bolster. Stay in this posture for three to five minutes.

Peaceful Resting Pose Sit tall with your legs stretched out in front of you. Bend your knees, sliding your feet halfway to your hips, with your feet and knees about the width of your mat. Bend your knees to about 90 degrees. Release both knees to the right, turning your torso to the right as well. Rest your torso and head on bolsters. If you feel pressure in your lower back, use higher bolsters. Drape your arms on the floor. Use ujjayi pranayama with visama vrtti pranayama to help your body relax. Slowly rise, extend and shake out your legs, and transition quietly to the other side. Stay in this posture for three to five minutes on each side.

Child's Pose Position yourself on your hands and knees with a large bolster between your knees. Slowly release your hips back toward your heels. If this causes tension in your shins, ankles, or feet, place a folded blanket under your shins with your feet hanging off the edge. If you feel tension in your knees or lower back, widen your knees. Bring your torso forward to rest your belly, chest, and head on the bolster. Drape your arms on the floor along your sides or stretch them out overhead. Child’s Pose is deeply relaxing, offering rest and inner calm. Stay in this posture for three to five minutes.

Tips for Better Sleep

Maintain a Consistent Schedule Go to bed and wake up at the same time daily. Consistency helps regulate your sleep patterns, making it easier to wake up early on Monday mornings even after sleeping in on weekends.

Exercise Early Aim to exercise for at least thirty minutes most days, but avoid exercising later than two to three hours before bedtime.

Limit Caffeine and Nicotine Avoid coffee, colas, certain teas, and chocolate late in the day as their stimulant effects can last up to eight hours. Nicotine is also a stimulant, causing light sleep and early morning awakenings due to withdrawal.

Avoid Alcohol Before Bed While a nightcap might help you relax, it disrupts deep sleep and REM sleep, keeping you in lighter stages of sleep. You might wake up in the middle of the night as the alcohol’s effects wear off.

Light Snacks Only A large meal can cause indigestion, interfering with sleep. Avoid drinking too many fluids to minimize nighttime awakenings for urination.

Medication Awareness Some heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies, can disrupt sleep patterns. Consult your healthcare provider or pharmacist if you suspect your medications might be affecting your sleep.

Limit Naps Avoid napping after 3 p.m. as it can make it harder to fall asleep at night.

Unwind Before Bed Don’t overschedule your day. Allow time to unwind with relaxing activities like reading or listening to music as part of your bedtime routine.

Better Sleep with Yoga

Our sleep habits, shaped by genetics and life experiences (samskaras), can be balanced through daily actions (kriyas). Starting with good sleep hygiene, we can improve our sleep quality with yoga practices:

Postural Sequences These involve positions that release tension, helping the body function optimally. Specific postures target areas of tension, reducing stress and promoting emotional balance and peace of mind.

Pranayama This involves conscious breathing techniques that have calming or stimulating effects on energy, awareness, and mood.

Meditation Techniques such as breath-focused meditation, yoga nidra, counting, and chakra-based practices enhance mindfulness, relieving deep-seated tension and fostering healthier mental and behavioral patterns.

Incorporating these practices can significantly improve sleep quality, promoting overall well-being.

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