9 Simple Yoga Practices Make Us Sleep Better

What sleep hacks have you tried? Many popular choices have positive results, such as reading in bed or have a a comforting cup of tea. But after trying a few times, it can be overwhelming to find the right fit for you. One that you may not have considered is light yoga. It’s one of our favorite relaxing things to do before bed.

There is a science behind why yoga can help you sleep better. Yoga and breathing techniques help calm your nervous system, which relaxes your body and helps you sleep. However, you need to know what to do to make this happen, because not everything will help you overcome your sleep problem. The important thing is to master relaxing movements that help to calm your body and clear your head.

If you’ve come across yoga as a solution you’d like to try, keep reading to see the top yoga posts we recommend for better sleep.

For more natural ways to get better sleep, try these seven sleep aidsor see ours sleep tips from CNET’s health editors.

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How yoga can help you sleep

Yoga, like any form of exercise, can be a beneficial way to relax and reduce stress. Research shows that Participating in yoga can lead to lower levels of cortisolthe hormone that makes us feel anxious. The extent of cortisol reduction can vary depending on factors such as the frequency and intensity of yoga practice. In addition, some studies have shown positive results regarding the effects of yoga on depression. Yoga can complement traditional medicine and promote a healthy lifestyle.
So, what does this mean for your sleep? Well, Cortisol levels have a significant impact on sleep. Elevated levels of cortisol are often associated with trouble sleeping and falling asleep. A studies conducted in 2019 found that incorporating yoga into one’s routine can help treat and reduce symptoms of insomnia. These findings suggest that practicing yoga may provide benefits for improved sleep quality and sleep quality.

9 yoga poses before bed

This practice is for all levels and is easy for beginner yogis. As you move between these, remember to pay attention to your breath and where you feel the most tension in your body. Relax and try to relax if you are facing any problem. Walk in these positions for 20 to 30 minutes before going to bed.

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1. Cat-cow form

To get into this pose, start on your hands and knees. Your hands should be shoulder-width apart, and your knees should be below your hips. Take a deep breath and tilt your head to the ceiling and tighten your hips, which should imitate a “cow.” Then, while exhaling, arch your back and bring your head and hips like a “cat.” You can repeat these two moves several times before moving on.

2. Fold forward

This pose is as simple as standing up straight and leaning forward to reach your toes. If you can, put your hands down. If you can’t touch your toes, you can bend forward and touch the bottom of your knees. Looking for a challenge? Try to reach around your ankles and hold. Make sure your back is straight and you are breathing deeply.

3. Bridge shape

Start by lying on your back, with your legs and arms stretched out and on the floor. Take a deep breath, lift your core off the floor and move your arms close to your body to slow down. Your knees should be at a 90 degree angle. Your hands can lie on the floor, or you can bring them together under your heart.

4. A happy child

This is the easiest way to switch to Bridge Bridge, since you’ll start parking behind you. Raise your legs to the ceiling and slightly past your shoulders (or as far as you can go). Then, hold the outside of your feet with both of your hands. Move slowly to the left and to the right to relieve tension in your lower back.

5. Legs-up-the-wall

You need to clear the space next to the wall to create this image. Facing a wall, lie on your back and drive your legs up or raise your hips with your hands. Your hips may be against the wall or slightly away from it. When you get to a comfortable position and you feel like you can control it, extend your arms by your side. This post is good for frustration and disappointment improve your movement.

6. A picture of a child

You can start this by kneeling or kneeling on your hands and knees. Place your feet under your hips and bring your head close to the ground. Hold your hands in front of you, stretching your back. The farther you go, the better the stretch will be for you.

7. They are bent over

If you’re coming out of Child’s pose for the next pose, sit down and stretch your legs out in front of you. Cross one leg over the other, pulling the heel of the opposite leg toward your outer thigh. With the opposite arm, cross your body and twist yourself, pushing with the elbow on the raised knee. Collect and breathe. Repeat with the other side before moving on.

8. The appearance of a butterfly

From a sitting position, straighten your stance and press the bottoms of both your feet together. Put your hands on your feet, try to press your hips as low as possible to the floor. 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 and knee placement

These are the basics. Start in a sitting position with your legs in front of you. Bring one foot to the inner thigh of your opposite leg and extend your arms over your extended leg. Stand tall, take a deep breath and hold your foot in front of you. If you can’t reach your foot, no problem: Hold your knee or the back of your knee. Follow into the stretch and try to bring your forehead to your knee. Repeat on the other side.

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