We know that getting a good night’s sleep involves doing some things and avoiding others. For example, it’s a good idea to stay away from screens about an hour before bedtime, take a warm shower, and eat dinner two hours before going to bed. This last one can be a bit tough, especially for me. I often find it hard to resist watching a Netflix series with my partner after being apart all day. But if you’re still having trouble sleeping even after following these suggestions, maybe adding some easy breathing and stretching exercises before bedtime could help you sleep better.
Child’s Pose (Balasana):
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- Kneel on the mat with your big toes touching and knees hip-width apart.
- Sit back on your heels and extend your arms forward, lowering your chest towards the floor.
- Rest your forehead on the mat and breathe deeply.
Legs Up the Wall (Viparita Karani):
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- Sit with your side against a wall and swing your legs up the wall.
- Relax your arms by your sides or place them on your abdomen.
- Focus on your breath and stay in this position for 5-15 minutes.
Corpse Pose (Savasana):
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- Lie on your back with your legs extended and arms by your sides.
- Close your eyes, relax your entire body, and focus on your breath.
- Stay in this pose for 5-10 minutes, allowing your body to release tension.
Seated Forward Bend (Paschimottanasana):
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- Sit with your legs extended in front of you.
- Hinge at your hips and reach forward toward your toes.
- Keep your spine straight and hold the stretch for a few breaths.
Alternate Nostril Breathing (Nadi Shodhana):
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- Sit comfortably and close your right nostril with your thumb.
- Inhale deeply through the left nostril, then close it with your ring finger.
- Release the right nostril and exhale.
- Repeat on the other side, inhaling through the right nostril and exhaling through the left.
- Continue alternating for a few minutes.
Consistent practice can help create a calming routine and improve your overall sleep quality. If you have any existing health concerns, it’s always a good idea to consult with a healthcare professional before starting a new exercise or relaxation routine.
