Sleep deprivation has been a serious issue affecting countless lives globally. While some may overlook its impact, the negative effects it brings should never be dismissed.
Fortunately, there are numerous strategies to tackle this challenge. Specific remedies exist for various sleep disorders, but why not start with yoga?
Three years ago, I faced a debilitating bout of insomnia, routinely falling asleep around 2 a.m. and waking at 6 a.m. for work. Thankfully, yoga became my solution.
Practicing yoga significantly reduced the stress and anxiety that plagued me from my job. It also taught me how to calm my overactive mind and helped establish a healthier sleep routine.
If you’re grappling with sleep deprivation, embracing yoga can be transformative. Here are some poses I often practice before bedtime.
Virasana (Hero Pose)
Virasana is a fundamental pose in yoga that can assist those struggling with sleep. It effectively clears the mind of stress and alleviates muscle tension, particularly in the knees and ankles.
To begin, sit back on your heels with your glutes resting on them. The tops of your feet should lie flat against the floor. Maintain an aligned spine and open chest to facilitate natural breathing.
Balasana (Child’s Pose)
Balasana is another pose worth trying, especially if you have trouble sleeping at night. This simple posture can deeply relax your entire body.
To perform this pose, rest your belly and chest on a stack of two pillows. Ensure your knees are apart, with your big toes touching. Lay one side of your face on the pillows, close your eyes, and keep your jaw relaxed. Avoid tightening your belly.
You may place your arms on the pillows for added comfort. Engage in deep breathing while in this position, allowing yourself to relax gradually.
Pillows play a crucial role in creating a restful sleeping environment, so consider using bamboo pillows for optimal support and comfort.
Ardha Bhekasana (Half Frog Pose)
The Ardha Bhekasana, or supported half frog pose, is another beneficial posture for those experiencing sleep deprivation. It provides a gentle stretch to release tension in the muscles and bones, promoting effective breathing.
This pose might be challenging for some, so assess your comfort level before proceeding. Start by lying on your stomach, optionally placing a pillow beneath your abdomen. Bend one leg at a 90-degree angle while keeping the other leg straight and aligned with your body. Turn your head toward the bent leg, relaxing your belly and breathing deeply.
Viparita Karani (Legs Up the Wall Pose)
Chances are, you’ve tried the Viparita Karani pose, even outside of yoga. It’s a straightforward posture that involves raising your legs upwards, enhancing blood and oxygen flow for deep relaxation.
Find a comfortable surface to lie on, with your belly relaxed—placing a pillow beneath it can be beneficial. Close your feet together and lift them upward, ideally pressing your tailbone against a wall. Maintain this position for five to ten minutes.
This pose helps drain lactic acid from your legs, potentially preventing injuries and reducing overall fatigue while promoting a relaxed back.
Supta Baddha Konasana (Reclining Bound Angle Pose)
Last on this list is Supta Baddha Konasana, which is excellent for improving sleep quality by stretching the inner thighs, lower abdomen, and pelvis. When these areas are tense, discomfort can hinder restful sleep.
This pose also aids in regulating blood flow and breathing, enhancing your evening rest.
Lie on a comfortable surface and stretch your legs, bringing the soles of your feet together. Allow your knees to fall open, lifting your heels toward your pelvis. Place one hand on your stomach and the other on your chest. Close your eyes and breathe deeply, holding this position for as long as comfortable.
These yoga poses can be your allies in overcoming sleepless nights. You can practice them before bed or anytime you feel stressed. You’ll likely experience relief almost immediately.
Having struggled with insomnia myself, I found these yoga routines instrumental in resolving my issues. I highly recommend trying them if you face similar challenges with sleep.
