5 Bedtime Yoga to Help You Sleep Better

Photo by: Bigstockphoto
Photo by: Bigstockphoto

You’ve drank lots of chamomile tea and counted hundreds of sheep and still, getting a good night’s rest is a constant struggle. Lack of a good night’s sleep not only makes you feel more tired and weary the next day, it could cause a myriad of health problems too.

Yoga is a type of mental, spiritual, and physical practice that adopts different body postures to achieve relaxation and improves health. Yoga isn’t just about flexibility; it’s a form of meditation that soothes the mind and mends the spirit. Certain types of yoga positions are known to stimulate better sleep at night. These bedtime yoga positions not only work great to promote better sleep, each position only takes 5 minutes to do!

Before popping pills to help you sleep better, consider getting alternative treatments to achieve restful sleep every night.

The Back Flex

Sit with your legs tucked under your butt. Stretch out your arms and roll your torso forward. Roll your upper body all the way into the bed until your forehead touches the bed. Dip your chest closer to your knees for as long as you can. Close your eyes and focus on the fully outstretched back muscles and hold this position for several minutes.

Upside-Down Yoga Position

This is a two-minute bedtime yoga position that will loosen and stretch cramped leg muscles!

Sit on your bed with your butt about six inches away from the wall. Lie on your back and lay your legs on the wall, extend your legs until you feel your hamstrings stretching. If this position is hard for your hamstrings, move a little away from the wall or scoot closer if you want a more intense stretch. Leave your arms by your side with palms facing up. Close your eyes and breathe deeply in and out. Focus your mind on the stretching of the muscles at the back of your legs. Maintain this position for two minutes.

The Goddess Stretch

Lay your back on your bed with your knees bent. Place your feet together, letting your knees fall open to form a diamond shape with your legs. If you feel a little strain on your legs, you can prop a pillow under the knees. Leave your arms on stretched out on the bed and maintain this position for 3 to 5 minutes.

Rock-A-Baby Roll

Lie flat on your back and bring your knees close to your chest. Hug your shins with clasped hands and cross your ankles. Rock your body up to a sitting position as you inhale. Rock your body down as you roll back to exhale. Continue rolling for one minute or more and feel the tension from your shoulders released.

Wind-Down Twist Position

A three-minute bedtime yoga that will release stiffness and tension on the lower back for a restful sleep!

Sitting cross-legged on your bed, close your eyes and breathe in. As you exhale, place your right hand on your left knee. Put your left hand on the bed behind your tailbone. Gently twist your torso to the left. Open your eyes and allow your gaze to look over your left shoulder. Breathe in deeply and then twist your torso back the center. Repeat the opposite side.