Is it difficult for you to start your day feeling fresh? Do you feel lethargic, disinterested in working out any plan, fatigue, sleepy throughout the day? These might be signs that you have an incomplete sleep cycle. So, what is the solution? You may have heard ‘yoga se hoga’. Yes, there are effective yoga poses for sleep.

Feeling sleepy during the daytime, especially, is due to sleep disorder problems. On average, it has been observed that women are sleepier and need more sleep than men. 

There are various reasons behind it like stress, anxiety, hectic lifestyle that affects sleep patterns. Night-shift jobs take a toll on one’s health, especially women. Many women feel uncomfortable to sleep during their menstrual cycles, pregnancy, due to hot flashes in menopause, hormonal changes. Some mothers have to feed their infants in the middle of the night. While for most of the women, work and house responsibility make sleep difficult. This can lead to insomnia.

Insomnia causes lack of concentration, less productivity. In terms of health, it causes anxiety and depression, triggering various mental and physical health problems. To an extreme condition, one may also suffer narcolepsy, which is a chronic disorder that makes you feel sleepy or drowsy throughout the day. Practising yoga for insomnia is one of the best remedies.

7 Common Symptoms Of Insomnia Are:

  • Difficulty falling asleep
  • Waking up too early in the morning
  • Inadequate sleep
  • Mood swings 
  • Irritation 
  • Depression 
  • Daytime sleepiness

Doctors also state that if you face sleep deprivation for three nights every week, then you may suffer from insomnia.

It is important that women give attention to their irregular sleep patterns and in extreme conditions, seek medical help. Adopting healthy habits in your lifestyle can also help get rid of the problem. One of the best and easy-to-do at home practices is yoga for better sleep. 

Practice These 8 Easy Yoga Poses For Sleep Before Bedtime:

1. Savasana

Savasana For Better Sleep
Picture Credit: Verywellfit.com

Let’s start with the simplest yoga for sleep that relaxes your mind and body after a tiring day. Lay your body on a flat surface or yoga mat in corpse position and concentrate on the body and breathing pattern. 

  1. Keep both your hands on sides close to your body.
  2. Legs close to each other.
  3. Lie facing up and close your eyes.
  4. Don’t tighten your body, keep it relaxed.

2. Balasna

Balasana For Sleep
Picture Credit: Yogaaccessories.com

Also known as child’s pose, this is one of the most effective yoga poses for sleep.

  1. First, sit on your heels.
  2. Bend forward, chest close to knees.
  3. Touch the forehead on the mat and stretch your hands forward.

3. Ananda Balasna

Ananda Balasana Pose
Picture Credit: Shwaasa.org

It is the ‘happy child’s’ pose. A great option of yoga for sleep, it is also good for abdominal and spinal relaxation.

  1. Lie down on your back.
  2. Bring your knees closer to the chest and keep the tailbone on the ground.
  3. Raise your calves to heels part upward facing the ceiling while knees are still towards your chest.
  4. Hold your toes.

4. Viparita Karani

Viparita Karani Yoga Pose For Better Sleep
Picture Credit: Indianpanorma.in

It’s the simplest form of yoga for good sleep that improves your blood circulation in the body. 

  1. Lift up your leg against the wall making a 90-degree angle.
  2. Arms close to your sides.
  3. Stay in this position for at least five minutes. 

5. Supta Matsyendrasana

Supta Matsyendrasana Yoga Asana For Sleep At Night
Picture Credit: Yogajournal.com

If you are thinking yoga for insomnia as a solution, then you must try the reclining supine spinal twist position which can be performed on a bed or flat surface.

  1. Lie down on your back straight.
  2. Hug your knees and bring them close to your chest.
  3. Arms widespread (horizontally) on both sides.
  4. While you turn your knees to the right, twist your torso to the left and feel the stretch.
  5. Return to the original position and repeat on the opposite side.

6. Uttanasana

Uttanasana For Better Sleep
Picture Credit: Healthunbox.com

This position is usually performed as a stretching exercise after a heavy workout. You can practise this yoga for good sleep as well. It rejuvenates your mind and body, stretches your hip, spine and calves. Also strengthens your thighs and knees.

  1. Stand straight and take a deep breath.
  2. Relax your knees a bit (slightly bend them) and slowly bend your torso forward.
  3. Keep your hips and shoulder parallel.
  4. Let your hands down on the floor. Don’t strain to touch the ground.
  5. Relax for 20 seconds and repeat.

7. Ardha Uttanasana

Ardha Uttanasana For Insomnia
Picture Credit: 123rf.com

This is the ‘standing half forward bend’ pose. In this position, you don’t touch your hands to the ground but create a posture that makes a reverse right angle. Yoga for sleep can be the best solution to end your tiring day. This simple yoga technique will strengthen your back and spine along with hips and calves.

  1. Stand straight with your hips and feet parallel.
  2. Bend forward.
  3. Keep your hands straight forming a 90-degree angle of your body.
  4. Hold for 20 seconds, return to first position and repeat.

8. Supta Baddha Konasana

Supta Baddha Konasana For Good Night Sleep
Picture Credit: Myyogazone.com

The ‘reclining butterfly’ pose is easy-to-do yoga for better sleep. It is a revival pose that flexes your thighs and hips as well as calms your body. It releases mild stress and depression. It is suggested to keep a gap of at least three hours between your dinner and practising this yoga.

  1. Lie on your back straight.
  2. Join the soles of your feet together, forming a diamond shape with your legs.
  3. Hands should be at the sides of your hips.
  4. Relax, breathe and hold the position for 20 secs.

Key Takeaways

  • Take time to exit from all the above-mentioned poses and do it slowly
  • The health benefits include increased immunity, strengthening your muscles, back, and improving your digestive system and blood circulation
  • Practising these yoga poses for good sleep every day will wake you up refreshed in the morning
  • It will rejuvenate your blood cells, skin, mind and lift your mood
  • You will feel energetic throughout the day

A good night’s sleep is essential to lead a healthy lifestyle. Women who suffer from sleep deprivation shouldn’t take it normally, you must address the issue immediately. Indulging in healthy habits, making a few changes in your lifestyle will help you get a good night’s sleep.

Pranita Roy
Pranita Roy

Pranita is a freelance journalist with years of experience in dealing with stories related to education, women issues and LGBTQ centric content. She is an avid reader, a dancer by heart, a binge watcher and a moody cook in my free time.

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