Yoga for Better Sleep
Yoga for Better Sleep
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As a clinical psychologist, I know that sleep is vital for mental health and overall well-being. Both yoga and meditation can play a role in preparing your body and mind to relax. The practices below will help to reset your nervous system, activating your vagus nerve and helping your body move into "rest and digest" mode. Use these mindfulness strategies to develop your own bedtime routine.
Release Tension from Your Body Before Bed
1. 20 Minute Bedtime Yoga
1. 20 Minute Bedtime Yoga
FOCUS: gentle somatic stretches to wind down, all seated & lying
PROPS: blanket optional
2. 25 Minute Bedtime Yin Yoga Plus Sleep Story
2. 25 Minute Bedtime Yin Yoga Plus Sleep Story
FOCUS: slow yin yoga poses with longer holds plus a bedtime story
PROPS: a wall, 1 blanket or pillow
3. 30 Minute Bedtime Yin Yoga
3. 30 Minute Bedtime Yin Yoga
FOCUS: seated and lying yin yoga poses to release stress
PROPS: optional blanket or pillow for comfort
Engage in Meditation to Quiet Your Mind
Engage in Meditation to Quiet Your Mind
- 10 Minute Calming Box Breathing
FOCUS: breath practice to focus attention and reduce overthinking
PROPS: none needed
2. 15 Minute Progressive Muscle Relaxation
2. 15 Minute Progressive Muscle Relaxation
FOCUS: stress relief through progressively relaxing muscles of the body
PROPS: none needed
3. 20 Minute Body Scan for Beginners
3. 20 Minute Body Scan for Beginners
FOCUS: guided awareness and observation combined with body scan
PROPS: none needed
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