Practise These Yoga Poses to Improve Sleep Quality
Yoga, being one of the oldest practices in our country, assists in calming your mind as well as your body. It in fact plays a vital role in enhancing your quality of sleep. Spending a few moments towards the end of the day to relax your body so that you can sleep peacefully is crucial. You can even engage in some sort of meditation to get that peace of mind. Practising some light-intensity yoga poses can also be a sure-shot routine for getting a night of deep sleep.
By doing deep breaths, lengthy stretches, and gentle postures yoga can aid in getting an ideal night's rest so that you are prepared for the next day ahead. Melatonin for sleep has also been an important ingredient in boosting your sleep quality. You can also consider chewing melatonin gummies which can be helpful in relaxing your mind and promoting a night of peaceful sleep.
Go through the below-given yoga poses to enhance your sleep quality…
1. Forward Fold (Uttanasana)
Forward folds are a peaceful pose that you can practise before going to bed. It promotes sleep by stimulating the kidneys and liver. This, in turn, stimulates the parasympathetic nervous system, which eases tension and aids the body to relax and fall asleep. Forward folds can also assist in alleviating back pain, which can help you to relax.
➤ Place your feet about hip-width to each other.
➤ Begin to slowly lower your upper body towards the surface until you can place your upper body on the legs.
➤ You then have to bend your legs in any way you like to relax on your feet while being in the same position.
➤ Put both hands on the floor or grip the opposing elbow crease in order to form the frame around your head.
➤ Let your neck rest completely so that your head does not feel heavy, and you don't feel any additional tension on your upper body.
Just like melatonin for sleep is considered useful, the same way Uttanasana is useful in helping you fall asleep faster as well as enhancing your sleep quality.
2. Corpse Pose (Shavasana)
This pose has to be performed after you are done with all the other poses and have settled in bed. This pose focuses on absolute stillness and creates a meditative environment, which is perfect for mentally preparing yourself to drift off to sleep. This will increase your concentration and help you let go of the things that you have gone through during the day.
➤ Relax on your back.
➤ Your feet should be out and your toes should be visible.
➤ Your arms should lie on your sides about a couple of inches from your body, and your palms should be pointing downwards.
➤ Slowly close your eyes and pay attention to your breath while you inhale and exhale.
3. Legs Up the Wall (Viparita Karani)
This is a tried and tested yoga posture for people who struggle with anxieties as well as panic attacks and can help to calm your nervous system prior to when you fall asleep. Legs up the wall is a passive pose that promotes relaxation and allows someone to mentally prepare their mind for deep sleep.
➤ Lay down on your back and place your feet in front of the wall, or as close to it as you can comfortably reach.
➤ Then move your legs along the wall until your lower part is raised and rests upon the wall.
➤ You can stay in this position for at least five minutes and then slowly get further away from the wall, as you become more comfortable and comfortable in the position.
➤ Use a small pillow or yoga block beneath your sacrum in order to raise your body's lower back.
It’s also advised to try consuming vegetarian melatonin gummies to improve you sleep cycle and get better sleep.
4. Supine Twist (Supta Matsyendrasana)
A supine twist can be an excellent method to stretch your muscles and feel relaxed. Gentle twists alleviate tension throughout the spine and can be useful in digestion. As a result of these features, your body starts feeling relaxed.
➤ Relax on the back, and place your knees in front of your chest.
➤ Relax and let your legs rest on the opposite side of your body. Then let your eyes and head drift towards the opposite side, as long as it is suitable for your neck.
➤ You can deepen the twist if you'd prefer to do so by placing your hand on your opposite leg to assist your legs to rest on the ground.
➤ Stay in this pose for at least 10 to 15 minutes and then change the sides.
In a Nutshell
Practising some yoga poses before going to bed at night can improve the quality of your sleep. The yoga poses that have been described above are low intensity and would hardly take a few minutes. After following them for some days, you would be able to notice a change in your sleeping schedule.
Your sleep quality would not only improve but also become deep. Furthermore, you can try consuming melatonin gummies enriched with melatonin to have a sound sleep. In this case, chewing the “Blessful Sleep” gummies can be advantageous.
Our gummies have been packed with Vitamin B6, Passiflora Extract, as well as Melatonin. Chewing two of them prior to going to bed can reduce your stress, calm down your mind and also repair your skin. Not limited to this, it will improve your sleep time and ensure that you receive a peaceful sleep.