A bedtime yoga routine is designed to help you unwind and relax your body and mind before sleep. Yoga before bed promotes deep relaxation, releases tension, and prepares you for a restful night's sleep. By following these steps, you can cultivate a sense of peace and tranquility, setting the stage for a more rejuvenating and restorative sleep experience. By a regular practice of yoga for good sleep at night, you can condition your body to unwind and relax rhythmically. Here is a simple yoga routine for better sleep you should follow.
I - Finish Your Dinner by 7 PM & Prepare for the Next Day
This is a simple yet effective habit that promotes better health and productivity. By completing your dinner by 7 PM, you allow your body ample time to digest before bedtime, which can improve digestion, reduce nighttime discomfort, and enhance sleep quality. Additionally, dedicating some time in the evening to prepare for the next day sets you up for success by reducing morning stress and allowing for a smoother transition into the day ahead. This may involve tasks such as laying out clothes, organizing work materials, or meal prepping for the next day.
II - Put Away All Your Gadgets by 8 PM & Spend Quality Time with Family
This practice is aimed at fostering deeper connections with your loved ones. By disconnecting from electronic devices such as smartphones, tablets, and computers by 8 PM, you create a dedicated window of time to focus on meaningful interactions with loved ones. This intentional break from technology allows you to be fully present and engaged in conversations, activities, or shared experiences with family members, strengthening bonds and creating cherished memories. Whether it's playing games or simply enjoying each other's company, prioritizing quality time with family promotes emotional closeness, reduces screen time distractions, and cultivates a sense of connection and belonging within the household.
III - Write 10 Positive Points & Practice Reflection
Writing 10 good things about your day before sleeping can make you look at life from a positive perspective. This practice has several mental health benefits. It clears up any negativity and encourages you to focus on the joyful and beautiful aspects of your life. You may choose to write on sheets of paper or keep a journal. Here are some guidelines for you to begin:
● What was your favorite part of the day?
● Did you laugh or smile at anything?
● Did you see anything beautiful?
● Did you take up any physical exercise or mental challenges?
● Could you connect with family or friends?
● Was there anything in your day that you did for the first time in your life?
● Did you do or learn anything new?
● Did you read anything inspiring?
● Did you connect with Nature today?
● Did you express your gratitude to God?
Expressing gratitude for everything and remembering the Higher Reality brings a considerable difference to the way you perceive the events happening in your life. Write these 10 things every night for one week and observe how much positive energy you will find in yourself.
Reflection: To cultivate mental detachment, Reflection is practiced initially to train the mind to become an observer of its own thinking. Reflection is a simplified form of a deeper and more advanced practice of self-study, called Anitya Bhavana, a Jain yogic technique. Its objective is to discriminate between what is permanent and what is not.
Starting position:
1. Sit in Sukhasana, Vajrasana, or any other meditative posture and close your eyes. If it is not possible to sit on the floor, sit on a firm chair with an erect backrest.
Sequence of steps:
1. Mentally, passively review the events of the day in detail and in chronological order, preferably from waking up to the present.
2. Do not judge or analyze any thought/event.
3. Make a cup of your palms and place them on your eyes. Blink gently in the cup of your palms and then open your eyes.
NOTE: This technique is like running a film through your head without any emotion involved. It is a factual recollection of the events of the day in chronological order. This process can take anywhere from 10-20 minutes. Any more time taken would mean either you are extremely mindful and recollecting every detail of your activities or you are stuck on one or two events and have lost yourself in judging/analyzing them, thereby resulting in some emotion surfacing.
● IV - Practice Diaphragmatic Breathing & Shavasana
● Yogendra Pranayama 4 - Diaphragmatic Breathing
1. Lie supine and pull up the knees close to the hips.
2. Keep the feet hip-width apart and knees close to each other.
3. Place a hand on the abdomen (navel region). One hand can rest on the side of the body, palms facing up or down, as per individual comfort.
4. Keep the eyes closed.
5. Inhale gently, moving the abdomen upwards.
6. As soon as inhalation is complete, exhale smoothly, being aware of the abdomen falling and sinking in.
7. Keep the inhalation and exhalation count equal as per individual comfort.
● Shavasana
1. Lie supine with the face towards the sky/ceiling.
2. Relax the neck and head and ensure the shoulders are resting on the mat.
3. Extend the arms one foot away from the body (by the sides) and the legs passively, kept 1.5 – 2 feet apart, to their full length.
4. Keep palms facing upward or to individual comfort.
5. Relax the facial muscles and lay motionless like a corpse.
By practicing diaphragmatic breathing and Shavasana regularly before bed, you can train your body and mind to associate it with relaxation and sleep.
Make sure you sleep by 10 PM, as prioritizing consistent and adequate sleep is essential for optimal health and well-being. Adjusting your bedtime to align with your natural circadian rhythm and ensuring a conducive sleep environment can help maximize the benefits of restorative sleep.
Incorporating yoga for good sleep at night into your routine can have profound benefits for your overall well-being. Yoga before bed not only helps in physical relaxation but also in mental unwinding, making it easier to fall asleep and stay asleep throughout the night. Whether through diaphragmatic breathing, Shavasana, or other gentle practices, yoga before bed can create a peaceful transition from wakefulness to sleep. Incorporating yoga for good sleep at night will ensure a balanced, calm, and focused state of mind, making your day more productive and joyful.