What sleep hacks have you tried? Many of the most popular options have promising results, such as reading in bed or having a a soothing cup of tea. But after trying a few, it can be daunting to find the best fit for you. One you may not have thought of is light yoga. It's one of our favorite bedtime activities to calm down.
There is some science behind why yoga can help you sleep better. Yoga and breathing techniques help calm your nervous system, which puts your body in a more relaxed state, ideal for helping you fall asleep. However, you need to know the right postures to make it happen, as not all postures will help you with sleep problems. The key is to aim for relaxing movements that help calm your body and clear your head.
If you've found yoga a solution you'd like to try, keep reading to see the top yoga poses we recommend for better sleep.
For more natural ways to sleep better, try these seven sleep aids for insomniaor check out our sleep tips from CNET's wellness editors.
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How yoga can help you sleep
Yoga, like any form of exercise, can be a helpful way to relax and relieve stress. Research suggests that engaging in yoga can lead to reduced cortisol levelsthe hormone associated with stress. The degree of cortisol reduction can vary depending on factors such as the frequency and intensity of yoga practice. Additionally, some studies have shown promising results regarding the impact of yoga on depression symptoms. Yoga can complement traditional treatment approaches and promote overall well-being.
So what does this mean for your dream? well, cortisol levels have a significant impact on sleep patterns. Higher levels of cortisol are often associated with difficulty falling asleep and staying asleep. A study conducted in 2019 found that incorporating yoga into one's routine can have a positive effect on treating and alleviating the symptoms of insomnia. These findings suggest that practicing yoga may offer potential benefits for improving sleep quality and overall sleep health.
9 yoga poses you should try before bed
These poses are for all experience levels and are easy enough for beginner yogis. As you move between these poses, remember to pay attention to your breath and where you feel the most tension in your body. Breathe and try to relax if you feel discomfort. Move through these poses about 20 to 30 minutes before bed.
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1. Cat-cow pose
To get into this pose, start on your hands and knees. Your hands should be shoulder-width apart and your knees below your hips. Take a deep breath and tilt your head towards the ceiling, while holding the pelvis, which should imitate a “cow”. Then, as you exhale, arch your back and drop your head and pelvis down like a cat. You can repeat these two movements several times before moving on.
2. Forward folding
This pose is as easy as standing straight and bending down to reach your toes. If you are able, place your hands on the ground. If you can't touch your toes, you can do a half forward fold and catch it under your knees. Looking for a challenge? Try reaching around your ankles and holding on. Make sure your back is straight and you are breathing deeply.
3. Bridge pose
Begin by lying on your back, legs and arms extended and on the ground. Take a deep breath, lift your core off the ground and bring your arms closer to your body for balance. Your knees should be at a 90 degree angle. Your arms can lie flat, or you can bring them together under your core.
4. Happy baby
This is an easy pose to transition into after the bridge, as you start this pose on your back. Lift your legs up to the ceiling and out a little past your shoulders (or as far as you can go). Then, grasp the outside of your feet with both hands. Gently rock left and right to relieve tension in your lower back.
5. Feet-up-the-wall
For this pose you will need to clear some space along the wall. Facing the wall, lie on your back and walk your legs high or raise your hips with your hands. The hips can be against the wall or a little further away. Once you're in a comfortable place and feel like you can balance, extend your arms by your sides. This pose is great for depressing and improving your circulation.
6. Child's pose
You can start this pose by kneeling or raising your hands and knees. Bend your feet under your hips and bring your head closer to the ground. Stretch your arms out in front of you, stretching your spine. The further you get, the better your stretch will be.
7. Seated twist
If you're coming out of child's pose for this next one, sit back and stretch your legs out in front of you. Cross one leg over the other, pulling the heel of the crossed leg to the outer thigh. With the opposite arm, cross the body and twist, pushing with the elbow on the raised knee. Turn and breathe. Repeat with the other side before continuing.
8. Butterfly pose
From a sitting position, straighten your posture and press the bottoms of both feet together. Placing your hands on your legs, try to press your hips as low as you can to the ground. The lower you go, the greater the stretch. If you're looking for more of a challenge, move your feet closer to your body.
9. Head to Knee Pose
This is a basic pose. Start in a seated position with your legs extended in front of you. Bring one leg up to the inner thigh of the opposite leg and extend your arms over your extended leg. Sit up higher, breathe deeply and grasp the foot in front of you. If you can't quite reach your foot, no problem: grab your ankle or the back of your knee. Lean into the stretch and try to bring your forehead to your knee. Repeat on the opposite side.
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