The Mindful Yoga Way to Better Sleep
Starting daily routines to promote deeper relaxation, and a more restful day and night
Whenever I ask clients what they need help with the most in their daily self-care routine, the answer is usually better sleep.
Why do we have such a difficult time getting to sleep? If you’ve ruled out a physical cause, such as chronic pain or sleep apnea, then it’s likely because you haven’t adequately relaxed your mind and body to prepare yourself for sleep.
Here’s something to ponder and let sink in: Good sleeping habits actually start with good daily habits. The key to better sleep lies in your daily routine and actually starts when you get up in the morning.
If you’re like most people, you have set routines you engage in every day. A good morning routine will set you up for a productive and less stressful day, which in turn leads to less effort required to wind down at the end of the day.
Makes sense, doesn’t it? It’s hard, though, to start and stick to new routines because our brains like to take the easy way out and do what we’ve always done.
New routines require a new mindset.
For now, let’s focus on setting up a new evening routine that supports better sleep.
Here are some questions to ask yourself as you’re setting out to improve your self-care and sleeping habits. (Note: you can ask yourself these questions for any new goal you set for yourself).
Why do you want to improve your sleep? When setting any goals, such as better sleep habits, it’s helpful to identify your “why”. Unless you have a good enough reason to do something differently, you won’t do it. It’s that simple. So, I invite you to reflect on why it’s important to you to get more sleep. Do you want to be more productive the next day? Feel more clear-headed? Be less irritable with your family? What is your “why”? Your why has to be really important to you, or you won’t stick to your new daily habits.
What are your current nightly habits? Do you watch T.V.? Do you scroll through social media? Do you eat right before bed? What time do you eat dinner? Write down everything you do after dinner in the evenings. Notice what you’re telling yourself about the things you do or don’t do - words like “I don’t have time” or “I have to…..”. Really notice. Sometimes it feels like someone or something outside of ourselves is in control of our time, but that’s not true. You always have control over yourself and how you spend your time.
What are you willing to do to set new habits? Are you willing to make any changes in your daily routine? How will you motivate yourself to continue when it’s hard?
When challenges and obstacles come up that make it difficult to stick to your routine (i.e., a strong desire to stay up late and watch a movie on Netflix or saying to yourself “I don’t feel like it tonight” when you’re about to do your evening yoga sequence), how will you respond? How will you stick to your goal?
10 minute Bedtime Yoga for Better Sleep
Optional props: blankets, bolsters, pillows and blocks
Yoga offers a slow, quiet and gentle way to end your day, and your breath is essential in being able to completely relax into the poses. One of the most calming breath techniques you can use is called Ujjayi Breath, also known as Ocean Breath. To begin ocean breathing, inhale deeply through your nose. Keeping your mouth closed, exhale through your nose and at the same time try to say “ha” without opening your mouth. It will sound like the waves of an ocean (or like Darth Vader in Star Wars!). Continue this ocean breath as you go through your poses.
This sequence consists of only 4 poses and all of them are beneficial for relaxing your nervous system and preparing you for a good night’s sleep. You can add more if you allow yourself more time.
Child’s pose - This is my all-time favourite yoga pose. I like to do the wide-legged version (knees as wide as the yoga mat, feet touching) for an extra hip stretch. Make yourself comfortable in the version of child’s pose that you like best and rest there for at least 2 minutes. This restorative yoga pose helps to relieve stress from the lower back and if you gently roll your forehead side to side it will also release tension from your brow. Close your eyes and remember to continue noticing your ocean breath coming in and out through your nose.
Seated forward bend - Sit up on the mat with your spine upright and your legs stretched out in front of you. Keep a slight bend in your knees or bend your knees generously. Gently slide your arms down by your legs and round forward, letting your head hang. It doesn’t matter how low you go, and you may even want to put one or two pillows across your thighs to rest your arms and head. Again, hold this pose for at least 2 minutes and remember your breath. Your nervous system loves forward folds!
Legs up the wall (or on a chair) - I love doing this pose with my lower legs on a chair. You can add a pillow under your head if that feels good. Close your eyes or soften your gaze and relax your arms by your sides. Breathe in and out through your nose. This pose recirculates your blood flow and is ideal if you’ve been on your feet all day. Stay in this position for at least 2 minutes. This pose is contraindicated if you have high blood pressure so if you feel at all dizzy or light-headed, discontinue.
Corpse pose - I like to hug my knees into my chest and gently rock side to side before sending my legs out straight along the mat. Take up space! Your legs should be at least hip width apart with your arms out by your side in any comfortable position. You can add pillows and blankets, and it often feels good to put a pillow or blanket under your knees. This is a good time to do a brief body scan and notice how you’re feeling. Breathe into any tense places in your body, such as your shoulders which still may be hunched. Allow yourself as much time as you can in this pose. Release, relax and let go……
You will likely be feeling very relaxed after the above sequence. For even more relaxation, run yourself a warm bath, light some candles and soak for several minutes before tucking yourself into bed.
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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"I felt at complete ease with Sharon from our first conversation. She has a wonderful, gentle but firm way that made me focus on my thoughts / feelings so I could remove / change to move forward with a completely different feeling to what felt like obstacles. It was great having regular coaching that gently kept me accountable to actioning and moving towards my goals. Sharon has vast experience in so many areas, I felt that makes her an amazing coach.”
— Michelle Carney, East Galway, Ireland