Bedtime Yoga Flow
Unwinding before bed is essential for good sleep, and a good nights rest is so important to set the foundation for a great day.
What is your current bedtime routine? Do you have one? If not, it might be a good idea to start one. It doesn’t have to be rigid, as every day is different. Be gentle with yourself. Start slowly by taking out some things that might inhibit your sleep and add in the things that help you feel more calm before bed.
Here a few common habits that you should avoid before bedtime:
Screen time. The lights from our phones and computer disrupt our eyes and brains making it very difficult to drop into deep states of sleep. Try to put your electronics in the another room and be screen free for about an hour before going to bed.
Eating right before bed, especially dessert. Our bodies need time to digest before they can fully rest. Try finishing dinner about 2 hours before bedtime.
Caffeine in the afternoon. That mid-afternoon pick me up may be the culprit for unrestful sleep.
Now let’s talk about the positive things to add in that can make up your bedtime routine.
A cup of tea. Something soothing, relaxing and caffeine free. I love a blend of wood betony, peppermint, and chamomile.
Read a few pages in a your book. If you have insomnia, skip this as it might activate your brain too much. For me, it’s a welcome addition and I sleep just fine afterward.
Gratitude journal. Write down a few things that you are most grateful for from your day.
Brush your teeth. A little self-care before bed is nice. Wash your face, spray a little rose toner. Put on a soothing lavender lotion.
Snuggle up into your favorite PJs.
Make your bed inviting. A comfortable mattress is a priceless investment. So are good pillows, sheets, and a comforter. Change your bedding often so it stays fresh and clean.
Bedtime Yoga Flow:
In bed (on top of your sheets) start in child’s pose. Take a few slow, deep breaths.
Roll your way onto all fours, and take a few rounds of cat and cow.
Sit down, extending your legs in front of you and enjoy 5-10 breaths in a gentle forward fold.
Sit back up and take a seated spinal twist in each direction.
Set a pillow on the bed behind you and lay back onto it. The pillow should rest behind your middle back, allowing your heart to open and your head to fall back onto the mattress. Your arms can rest along side you, on you, or over head. You can keep your legs extended, or take your feet together and knees apart to open the inner thighs as well. Stay here for a few minutes. It is blissful.
When you’re set, gently remove the pillow from behind your back, slip it under your head, and enjoy a deep, restful sleep.
I also have a few friends and students who like to add in a meditation or yoga nidra practice before bed. My only issue is the delivery of guided meditations is generally through electronics, whose vibrations can disrupt sleep patterns. However, if you have a hard time falling asleep, even with the suggested changes, it may not be a bad idea to find a meditation or yoga nidra that helps you relax even more.
I am happy to share the recordings that I have. If you are interested, click here, and I will gladly email them to you.
I hope this helps!
Here’s to a good night’s sleep and a great day.
With love and hugs,
Loren