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BEDTIME YOGA ROUTINE

MAGGIE O'MEARA

There is nothing is worse than not being able to fall asleep at night. You may feel exhausted at night, yet responsibilities, deadlines, ideas, and worry will suddenly creep into your head. It can be tough to get enough shut-eye with these distractions before bed. And unfortunately, not getting enough sleep can really take a toll on our health and wellness. According to the National Sleep Foundation, sleep is just as important as diet and exercise.1 Studies have shown that lack of sleep can put you at risk of serious medical conditions such as obesity, heart disease, diabetes, and shorter life expectancy.2 Getting consistent, good nights of sleep will boost your immunity, mental well-being, appetite control, sex drive, and even fertility.2 So how can we do a better job of unwinding at night and falling asleep faster? Try practicing a quick bedtime yoga routine for better slumber and improved overall health. 

Originating in India circa 3000 B.C., yoga is an ancient practice that is still practiced today for its many benefits. Yoga was made in India as a way to find harmony in your body through movements, stretching, and breathing. Studies have shown that yoga is also a great way to improve sleep.3 One study in Brazil found that women who participated in yoga rather than just some stretching had decreased insomnia and better quality of life. Yoga improves sleep by reducing stress, releasing toxins, calming the mind, releasing muscle tension, and improving breathing. Doing a whole yoga routine before bed doesn’t take as much time as you think. In fact, the poses below can be done just in your pajamas in bed! Having a quick and easy bedtime yoga routine will allow you to get a restful night of sleep that ultimately improves your well-being. Try holding some of these poses while in bed tonight for 60 seconds each to see if you fall asleep faster!

 

Supine Spinal Twist

 

Cat / Cow 

 

Child’s Pose

 

Reclined Butterfly Pose

 

Legs-Up-The-Wall Pose

 

Corpse Pose

 

 

EXPLORE OPTIMIST

 

References
  1. 25 Facts about Sleep. Retrieved from https://www.sleepfoundation.org/articles/25-random-facts-about-sleep
  2. Why lack of sleep is bad for your health. (2018, May 30). Retrieved from https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/
  3. Breus, M. J., PhD. (2012, October 4). Yoga Can Help With Insomnia. Retrieved from https://www.psychologytoday.com/ca/blog/sleep-newzzz/201210/yoga-can-help-insomnia

 

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