Here’s How to Improve the Quality of Your Sleep With A 15 Minute Bedtime Yoga Routine
Written by: Michele Lyman, RYT-500
“I already want to take a nap tomorrow.” - Anonymous
It seems most people I talk to these days have trouble sleeping. Either they fall right to sleep when their head hits the pillow, but wake up in the middle of the night and can’t go back to sleep, or they never fall asleep at all. I’m personally in the first camp. Either way, it seems most of us are just going about our days in a sleepy fog because we aren’t getting enough rest at night. Thankfully, the calming benefits of yoga can help! By lowering stress levels, calming the mind and relieving tension in the body, a soothing practice can be an effective and natural sleep remedy.
But why?
Well, yoga is the practice of staying present. Whether you are moving through a fast-paced sun salutation or resting in a restorative pose, yoga asks you to bring your awareness to the body and mind, letting go of thoughts from the past and future. When you focus on the present moment, and breathe deeply into the lower lobes of your lungs, your brain triggers your parasympathetic nervous system, or the “rest/restore” nervous system. Your muscles will start to relax, your mind will quiet and you will start to feel heavy, grounded and ready to rest.
Certain poses are also designed for more inward reflection to help your brain make this switch with more ease. When done right before bed, these types of poses will set you up for a good night’s rest because they are designed to ground your energy and quiet your mind.
Bedtime Yoga Practice
A few key things to remember to set yourself up for success.
Set aside about 15 minutes to practice the below sequence a little bit before you plan to close your eyes to fall asleep. You don’t want to do this practice too soon and then get distracted by something else that could potentially hype you up!
Dim the lights in your room, which will trigger your mind that it’s time to rest.
Remove all distractions like phones and computers so that you can stay focused on the present moment - and don’t look at them “one more time” after you practice before bed. That will surely rev your energy again.
Forward Fold / Rag Doll
Stand with your feet hips-distance apart. Bend your knees slightly. Fold forward from your hips and let your head and neck hang or hold on to opposite elbows and then sway your torso from side to side. Let your back of the neck be soft. Shake your head "yes" and "no" to let go of any tension and fully surrender into the pose. Take 3-5 deep breaths here and then slowly round up to release.
Cat Cow
Come to a table-top position. Inhale, lift your tailbone, soften your belly toward the floor and raise your chest and head. Exhale, lower your chin to your chest and tuck your tailbone to arch your spine up like a cat. Let the breath move the spine like a wave, back and forth. Repeat 5-10 times.
Extended Child’s Pose
From table, bring your big toes together and widen your knees to the edge of your space. Press your hips back toward your heels and lower your forehead to the floor or some sort of support. Reach your arms in front. Bring your awareness to the breath and feel the back rise and fall as the belly moves in and out. Stay here for 5-10 breaths.
Easy Forward Bend
Sit with your legs crossed. You can sit up on a blanket or cushion to create more ease. Fold forward with your arms extended and rest your head on your arms or another support like a pillow or block. Let the breath guide you deeper into the fold with each exhale. Take 5-10 breaths and fully surrender.
Reclined Bound Angle
Lie on the floor and bend your knees. Bring your feet together and draw them close to your groin. Lower your knees toward the floor. Support your knees with pillows or blocks if you’d like. Bring one hand to your heart and one hand to your belly. Take a long, slow breath in as your belly rises up, your ribs expand and your chest rises. Then slowly exhale, releasing your chest, then ribs, and then belly. Keep your awareness on the movement of your torso. Stay here for 5-10 breaths.
Lying Twist
Lie on your back with your legs long. Draw your right knee into your chest. Hold your knee with your left hand as your right arm reaches out to the side from your shoulder. Gently draw the right knee toward the left side of your space, rolling the hip and leg. Look to the right if that's comfortable for your head and neck. Stay here for 3-5 breaths and then switch sides.
Legs Up Wall
Roll onto your right side and bring your hips to the wall, with your knees bent. Slowly roll onto your back as you swing your legs up the wall so your heels and sitting bones are supported. If there is any discomfort in your lower back, adjust your body slightly away from the wall. Rest your head and reach your arms by your sides, with your palm face up. Close your eyes and soften your face. Breathe here for 5 or more minutes to fully relax.
And then gently move yourself to your bed, turn off the light, and drift off to sleep! And if you are new to yoga, or simply want to start a home-practice, check out our FREE 10 Yoga Postures for Beginners Guide! This 5-minute guide is designed to balance out your physical body, reduce stress and improve your overall health.