9 Evening Practices to Boost Your Bedtime Yoga Routine • Yoga Basics

When was the last time you fell into bed knowing that as soon as your head hit the pillow you would fall asleep? According to the National Sleep Foundation, more than 60% of adults in the United States sleep less than eight hours a night, and more (around 70%) frequently experience insomnia. However, a good night's sleep is one of the most important happiness boosters. Good (and adequate) sleep increases well-being and reduces depression and stress. For a good night's sleep and a serious boost of happiness, add one or more of these nine exercises to your bedtime yoga routine.

9 exercises to improve your bedtime yoga routine

1. List of positive reflections

What we focus on affects how we feel. Focusing on the positive decreases depression and increases happiness. Writing down positive moments of the day can even help you sleep better. Before bed, write down three things that went well during the day or that you are grateful for that day. Be specific and re-imagine the moment when you are journaling. Keep a special little notebook for this list next to your yoga mat, or collect them in a great jar.

2. Sama Vritti Pranayama

The simple act of deep breathing can relieve depression and stress. Breathing exercises also steer the mind away from stressors, calm it down, and prepare it for sleep. Instead of lying awake worrying about the past or future, focus on deep breathing. To relax, try sama vritti (equal breathing) before bed. Breathe in and out evenly through your nose. Start by counting to three and gradually increase to four or five as you practice. Whatever breathing technique for sleep brings you joy and peace, focus all your attention on your deep breaths to wash away the thoughts and worries of the day.

3. Relaxing yoga

Set the sleep mood with a restful yoga practice to encourage relaxation. It is a calm, supported, and slow exercise that encourages opening of the body through the use of pillows, blankets, and long handles. Dim the lights, light candles, and try some relaxing yoga poses. Some of my favorites are the Supported Bridge Pose (Setu Bandhasana) on a block or cushion, the Supported Child Pose (Balasana), and the legs on the wall (Viparita Karani).

4. Forward folding poses

Folding forward can activate the parasympathetic nervous system, which is responsible for relaxation. Incorporate multiple bent-forward poses, such as: B. Standing Forward Fold (Uttanasana) and Seated Head to Knee Pose (Janu Sirsasana), add to your bedtime yoga routine to calm the mind and promote calm. There are other bedtime yoga poses that can also be used to prepare your body and mind for rest.

5. Extra long savasana

The posture (Savasana) reduces stress and tension. Let your breath be calm as you imagine the stress melt away with each exhale as your body settles deeper on your mat. Placing a bolster or several yoga blankets under your knees promotes deeper relaxation. You can even practice this pose in bed to help you fall asleep!

6. Relaxing / meditative music

Listening to soothing music helps us relax and induces sleep like a lullaby. Experiment with different meditative melodies while stretching deeply in relaxed poses or while meditating. If you find something you like, listen for at least 45 minutes before you go to bed. A consistent routine of playing soothing music will help your body and mind relax and prepare for a good night's sleep.

7. Warm milk with nutmeg

Ayurveda, a healing system developed in India, is often referred to as a sister science of yoga. In Ayurvedic practice, flavored milk or golden milk is often recommended for sleeping. The warm milk drink contains nutmeg, which is a mild sedative. It can also contain turmeric, ginger, cardamom, and cinnamon. Add a little honey for sweetness, heat a glass, sip and enjoy!

8. Massage

Massaging your feet and head has great relaxation benefits. The body's energy channels (nadis) begin on the forehead between the eyes and end in the feet. Pressure points can also be found here. So a quick massage has great relaxation returns. Use a warm oil and massage both feet and head or temples, then soak your feet in warm water.

9. Essential oils

Essential oils can help relieve anxiety and depression. Lavender oil can be linked to better sleep. You can dilute the oil in a carrier oil (sweet almond, apricot kernel, etc.) and massage it into your temples, wrists, or feet. You can also use a diffuser to allow the scent to penetrate your room. There are many sleep essential oil blends that you can try.

Create your bedtime yoga routine

Some or all of these measures will help you relax in the evening and eventually sleep better and feel happier. Select the practices that you address and try them out. You can practice yoga in the evening whenever it is best for your schedule. Many people find these calming practices work best just before bed. Other people use evening rituals to switch modes from working hours to downtime. Once you find the routine that works best for you, stick with it! A regular and established bedtime routine will produce the greatest benefits of evening yoga.

Bonus: When you wake up, you can also start the day with morning yoga and use these nine exercises to improve your morning routine.

Let us know how the practices you tried worked for you, and what other techniques you use in your evening rituals to promote calm, rejuvenation, and deep sleep.