Leave Your Phone And Do Bedtime Yoga

[Bhas_B]

Why Sleep Is Struggling

Blue light emitted from the screen tricks our brain feel into thinking that it’s still daytime, which suppresses melatonin or the sleep hormone. This leads to the brain still being in an active mode, thereby making it difficult to get asleep.

Where Yoga Comes In

Studies have shown that gentle bedtime yoga significantly improves sleep quality, reduces insomnia symptoms, and decreases sleep medication usage. A US survey found that over 55% of people who practiced yoga reported better sleep quality and over 85% reported reduced stress.

Yoga Poses Before Sleeping

Wide-knee child’s pose (Balasana): Kneel, lower your torso and breathe slowly.

Standing forward bend (uttanasana): Fold forward gently, relax your neck and breathe.

Standing half forward bend (ardha uttanasana) at the wall: Hinge into an L-shape against a wall and breathe deeply.

Reclining bound angle (supta baddha konasana): Lie back, soles together, knees supported and relax.

Legs up the wall pose (viparita karani): Extend legs up a wall to improve circulation and release tension.

Corpse pose (savasana): Lie flat, release all tension and let your breath return to normal.

Breathing

Breathing is an essential part of Yoga. So, one must pair any of these poses with conscious breathing. Conscious breathing has been found to be very beneficial to reduce stress and anxiety.

The Bottom Line

These simple yoga poses don’t require an hour, just ten minutes is sufficient. Those ten minutes of gentle, relaxing movement and conscious breathing before bed can change the quality of your sleep and gives you a boost for the next day.

Phone away, yoga mat down and start the gentle yoga..

How many of you will start doing yoga after reading this?

MBH/PS

[Pm123]

It’s great to try.

Leaving phone 30 mins to 1 hour before sleep helps in getting good sleep.

Relaxing yoga asana like shavasan with slow breathing can also help.

[Kanika_23]

I feel yoga is really important where each individual should give time at least 20 mints to do yoga because it keeps your mind and body relaxed as well as your body feels so light . I do meditation as well . I have experienced tremendous change in my mood . I feel yoga and mediation should be introduced in school so that the coming generation should learn about these two powerful things instead of focusing on reels and wasting time they must channelise there’s energy .

[Aditya_97]

Yoga is really a very powerful when it comes to relaxing your mind and improving your sleep quality. Even if someone doesn’t get time to practice yoga daily 15 min of pranayam is really helpful.

[Karuna18]

Yess practising yoga for atleast 15 minutes a day can improve our mental health and relieve the stress.

[Bhakti_aherrao]

In my opinion this is worth trying.

[Bhas_B]

Do let me know your experience of it.

[Bhas_B]

Pranayam is also a great breathing exercise.

[Bhas_B]

Meditation is taught in the school that I studied. It’s being taught and practiced in the morning before classes and in the afternoon after the classes are over, for all the students. The school is affiliated with Maharishi Mahesh Yogi. So, I have a very good experience with Meditation also.

[Sakshi_Verma]

We are often adviced from doctors to take rest when we are ill. This is because our body heals itself when we sleep and take rest. Unfortunately, many people are facing the problem of insomnia due to their work load or stress. Your post will work as a guide for them and will be helpful.

[Pavithra18]

I hope to restart my yoga practice from today.

[GRL]

Will definitely try these yogasanas along with Pranayama.
Apart from these, there is another type of breathing exercise known as Bastrika which not only helps to get good sleep , but also reduces stress and anxiety.

[Kartikkandalkar]

Yoga has been explained by our Acharyas in our ancient scriptures. The sad thing is that , the foreigners practicing yoga are much more in numbers nowadays than our indians. Each person should understand the importance of the yoga , once we understand it we will start applying in our day to day life .

Using mobiles phone till late night may harm us humans systemically . I can’t think of more better option than yoga to keep ourselves fitter.

[J.Aishwarya11]

Thanks for sharing. Really helpful.