And so to sleep… Using mindful yoga practices to get a good night’s rest

You’ve had a busy day. Your thoughts are racing and your mind is on overload. And now it’s time to go to bed but your body and mind are not ready. Why are you so tired? It’s likely because we often sacrifice sleep for work and life demands. Sleep is seen as a luxury not an necessity. What is the solution?

A good night’s sleep can be elusive, especially right now when there’s so much going on in the world. But there are some strategies you can start using today to help your body and mind relax and get that deep rest you need for optimum health. 

It’s time for some new bedtime habits. Here are some to start tonight: 

1) We all know that too much social media (Facebook, Twitter, Instagram, etc.) is stimulating to the brain. About an hour before bed stop looking at your newsfeed and turn your phone and computer off. Yes, I really mean that. 

2) Read a book, have a warm bath, use some essential oils, light some candles and listen to some soft music. Paint, draw, colour, sew or do needlework. Some or all of those things will be helpful to calm the mind and transition from your day.

3) Write in your gratitude journal. Putting your thoughts down on paper at the end of the day helps your mind to unload and relax. Expressing gratitude is calming for the nervous system. If you can’t think of anything to write, make a list of 3-5 things you are grateful for. 

4) Meditate and/or do some restorative or gentle yoga. There are many free apps with guided sleep meditations or you can simply lie down, breathe and scan your body. And do some restorative bedtime yoga. 15-30 minutes of yoga before bed does wonders for the nervous system and relaxation response. You will literally fall into bed and be asleep before you know it if you do this every night. As in everything, it’s a practice. You can’t run full tilt, do a couple of yoga poses and expect to fall asleep. You need to be deliberate, mindful and consistent. I promise you, it’s worth it.

Here’s a restorative yoga practice for you to try to help ease anxiety, settle your mind, and get you ready for a good night’s sleep. You can even get into your pajamas before you get started if you want! Get yourself some comfortable supports such as pillows, blankets, bolsters and blocks and try the following:

Bedtime Restorative Yoga

1) Start in supported child’s pose. Place a bolster or thick pillows under your belly and lay down on top with your legs straddling the sides. Your head, belly and chest will be laying on the bolster. Put your head to one side and close your eyes. Get as comfortable as you can and stay there for 4-8 minutes, breathing deeply. Try to turn your senses inward and notice how you feel, releasing all your muscles as much as possible.

2) When you feel ready, gently roll over onto your back and place the bolster or pillows under your back and head. Bring the soles of your feet together into reclined butterfly pose. If you want, you can place more pillows or blocks under your knees to provide even more support. Again, relax your body into the pose, close your eyes, concentrate on your breathing, and stay there for 4-8 minutes.

3) Inversions are very calming for the nervous system and can be done in several different ways. You can move over towards a wall, as close to the wall as you can, place a pillow under your buttocks and slide your legs up the wall. You can keep your legs straight or bend them into a reclined butterfly shape with the soles of the feet together as in the previous pose. Or, instead, you can try my favourite version of the pose (see version 2), which is to use a chair to rest your lower legs. You can place your arms out to the sid or on your belly. Again, try to release all tension in your body and rest in the pose for 4-8 minutes.

Version 1

Version 2

Once you’ve completed this practice you will likely be ready to climb into bed, turn out the lights and have a great night’s sleep. If you still feel like you need more, then once you’re in bed you can try a simple breath awareness meditation or listen to a guided pre-recorded sleep meditation.

Sweet dreams……..

I’d love to hear from you so please send any comments or questions to me at sharon@sharonashtonmindfulyoga.com. Feel free to share this email with anyone else who may be interested.

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