Find your Path to Improved Sleep
Adults need between 7 and 9 hours of sleep each night. Yet many UK adults are currently struggling with sleep issues and/or gaining enough sleep on a regular basis. If you are one of those experiencing sleep problems, yoga can help you embrace those sleeping hours once more.
Not all yoga is equal though!
An evening specific yoga practice is key to help you wind down.
This could include postures like Downward Dog, Supine Twists and Child’s Pose.
The postures should be undertaken slowly and mindfully.
Pranayama (yogic breathing practices) with an extended exhalation (see below) are useful to help move the nervous system along to a state of “rest and digest” so the body can relax.
Try ratio breathing (with a longer exhale than inhale) - inhaling for a count of 4 and exhaling for a count of 6. Start slowly and build up.
Where possible, undertale any stronger exercise (which could of course include a stronger yoga practice if that is something that you like to do or that suits your constitution) earlier in the day to enable the burning up of cortisol (which regulates the sleep cycle and stress response).
If despite your best efforts, you do experience a bad night’s rest, don’t worry. Rather than remaining under the covers, rise as usual, take a simple yoga stretch such as a side-bend and notice any improvements in how you feel. Monitor your energies during the day and rest (or even take a restorative yoga posture such as legs over a bolster) if you need to.
Lastly, and not strictly yoga, but consider your daily routine and sleep environment. Avoid caffeine after lunch and limit evening screen use. If reading helps you fall asleep, choose a relaxing, real paper book. Experiment to find a temperature that suits, both from bed covers and heating systems.
Commence your journey to better sleep now and going forward.
Yoga for Improved Sleep and Sleep Recovery
A specially designed evening yoga practice can help solve your sleep problems by helping to relax the large muscles that need to be relaxed in order to induce a peaceful sleep at the appropriate time.
To find out more about yoga for improved sleep workshops.
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Learn How to Release Tension
One of the many benefits of exploring yoga as a tool for sleep recovery is a carefully constructed yoga practice helps release tension stored in the body and helps you become more aware of where tension is stored so you can apply the yoga tools you will learn to release this tension when needed.
To find out more about yoga for improved sleep workshops.
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Decrease Stress
Yoga (especially where the practices specifically designed to improve sleep) decreases stress hormones in the body enabling improved sleep at the appropriate time.
