In this fast-paced world, it becomes a struggle for many people to fall asleep. Irregular routines, screen time, stress, and overthinking are taking a toll on the nervous system, which is constantly in a state of alertness.
A relaxed body and regulated breath will naturally calm the mind. The physical tension has to be released for the breath to flow smoothly, then the nervous system shifts to the state of deep relaxation. This is exactly what is needed for a restful sleep.
Many people go to bed with tension in their shoulders or with a tight abdomen. With the help of a few restorative asanas and gentle breathing practices, we can quieten the mind and prepare our body for a good sleep.
Restorative postures such as Balasana and Savasana help to calm the nervous system, reduce fatigue and release stress and mental agitation.
A simple 10-15-minute bedtime yoga routine can significantly improve sleep quality. Here is a simple routine you can try before bed:
Balasana - Take the pose of Balasana with both arms stretched out in front and the forehead resting on the mat. Breathe gently in this position and relax for a minute.
Long Exhalation - Slow and steady breathing focused on lengthening the exhalation. Breathing provides calmness and relaxation. Breath is the reflection of our state of mind.
Yoga Nidra - Lie down on a mat in Savasana. Focus on the body parts starting from the feet, ankles, calves, knees, thighs, abdomen, chest, shoulders, back, throat, facial parts, and head. On inhale, focus on a particular body part and on exhale, relax the part (visualising the tension in that part is going out). The body releases the stored tension in each muscle through this “let go” effort, sending a signal to the brain that it is safe to rest.
When the body is relaxed, the breath is steady, and the mind is quiet, sleep arises naturally, and we sleep like a baby.