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Yoga

Bedtime Yoga Sequence for a Deep Sleep

After a rough day or even an exciting, exhilarating one, it’s often difficult to decompress and unwind enough to fall asleep. Getting a little extra stretching and breath in through some bedtime yoga before attempting to doze off makes it easier to get to sleep, and helps reach a more contented sleep that yields better rest.

Bedtime Yoga Sequence for a Deep Sleep

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Position One – Supta Baddha Konasana

This position is essentially lying back on a large pillow with the soles of the feet brought together and the knees open wide. Rest your knees on pillows if you have hip issues. Bring the feet further from the body if you have inner thigh flexibility issues.

Let everything soften here while you take several deep breaths through the nose. This position should relax you for the rest of the sequence.

bed-time-yoga-sequence-for-a-deep-sleep

Position Two-Seated Cat/Cow

Sit in a cross-legged position. Place your buttocks on a pillow or folded blanket if it’s more comfortable or allows you to sit up in a more upright position. Interlace your hands and place them behind your head, then inhale and arch up while taking a deep breath in. Let your head drop slightly back. Then exhale and round the back, hug the elbows in and pull the belly in.

If your neck hurts at any point, modify your movement on the next repetition. Take care not to pull the head down with the hands when exhaling and rolling down. Repeat this for 8 to 10 deep breaths.

Position Three- Neck Stretches

Remain in the seated cross-legged position, on the blanket or pillow you used in the last posture, if you like. Extend one hand to your side and place the palm or fingertips to the floor. Reach the other arm straight up, then place the arm over the head and rest the hand just above the opposite ear. Pull the head to the side gently with the hand on the head, without force.

READ ALSO:  4 Ways to Use Yoga Blocks to Improve Flexibility

If you have cervical neck issues, use care not to force this stretch. Breathe deeply, and hold for two to three breaths per side. Repeat if desired.

Position Four- Legs Up the Wall

Lay flat on your back with your buttocks against a wall and your legs pointing straight up. Let your arms rest wherever you want. Hold this pose for at least 8 to 10 deep inhalations and exhalations.

If you have trouble getting into this pose, lay on your side with your rear against the wall, then shoot yourself into position. If the wall provides too much pressure on your back or torso, you can modify by using a chair and putting your legs at 90-degrees.

Position Five- Upavista

Stay in the prior position and spread the legs wide while keeping contact with the wall. Make sure the backs of the knees keep touching the wall. Place a pillow underneath the buttocks if the low back hurts.

Stay in this position from one to five minutes.

Position Six-Childs pose

Sit on the knees, placing a pillow in front of you. Let the knees come apart as you lean over them to lay on the pillow. You can also let the arms come to the sides or above your head if it’s more comfortable. Hold this position for at least a minute, or for as long as you like.

Let the knees come apart as much as possible if you need more space for the low belly to relax. Don’t hesitate to cushion the knees if they hurt while kneeling.

Categories
psychology Relationship sleep

The Only Two Things You Should Be Doing In Bed

The Only Two Things You Should Be Doing In Bed

The Only Two Things You Should Be Doing In Bed

It’s the cardinal rule of the bedroom – the bedroom is for things that are comfortable and calming. The more cluttered and distracted you can become, the harder it is to sleep. Some people use it as an office, gym, or a second TV room, and then expect to just be able to switch off the lights and go to sleep – but the brain doesn’t work that way.

What is the bedroom for? Sleep and closeness. That’s it

One should consider how closeness affects their personal energy levels. Some people after making love are left feeling energized rather than relaxed. If you notice this happens to you or your partner, maybe consider changing the time for love-making is initiated to earlier evening or even morning, which will give you time to unwind afterwards and benefit from the additional energy boost.

If you have a TV in your bedroom, remove it. It’s difficult to remove once you have it, but it’s the most popular sleep disturbance in American bedrooms. Along these lines, you should also eliminate paperwork, exercise equipment, and computers — pretty much anything that reminds you of other things you could or should be doing rather than sleeping. Yes, this includes books. Sure, lots of people will turn to a book to help them fall asleep, but the reality is that it will keep your brain stimulated and that’s not what you need before you fall asleep – you need to wind down.

If you need an alarm, put it somewhere out of sight or put a cover over it. Not only can the light emitting from it be distracting, but it can also be a source of anxiety. You’re lying in bed and the clock says midnight, then you start calculating what time you need to be awake in the morning and how much sleep you can get between now and then and will it be enough? Relax. Everything will be okay. Sleep isn’t necessarily about the amount of time you spend doing it, but the quality of it.

Speaking of distractions, it may be necessary to close the bedroom door to guard against noise or other distractions from fellow housemates and pets. Even if you’re not allergic to cats, it can aggravate your other allergies. The Mayo Clinic reported that 53% of pet owners have disturbed sleep on a nightly basis from sharing a bed with an animal or getting up to let it out.

We are not saying you should get rid of Fluffy or Fido, just walk them before bed and make sure they have another comfortable place to sleep that is not your bed.

Deepak Chopra says that the best way to improve one’s sleep quality is to be very active in the daylight hours – both physically and mentally. Also, keep the bedroom quiet, dark, and cool. Allow yourself time to wind down before bed, and time to relax into sleep, before trying to augment your sleeping schedule with pills or anything else – a simple change in routine may be all you need.

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Categories
Alternative Medicine health sleep

How to Do Bedtime Yoga For Better Sleep

Bedtime yoga, or practicing yoga before bed will benefit your sleep in many ways. The mind and body are working every minute of the day. As bedtime approaches, it is beneficial to release the stress and tension from the body, relax the mind and enjoy quiet yoga. The stimulatory effect yoga has on the nervous system, and in particular the brain.

How to Do Bedtime Yoga For Better Sleep

Often, we have trouble falling asleep because the mind is still going, but the practice of breathing allows for more oxygen in the body providing clarity in the mind. A relaxed session of yoga helps to calm the body, mind, and spirit. This helps to quiet the constant thought patterns that can rob you of sleep.

You will have a more restful sleep because of the relaxing aspect of yoga and the subsequent relieving of stress, tension, and fatigue and you will wake up every morning ready to go instead of wishing you could stay in bed. Combine yoga with a short meditation practice to enhance this benefit.