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7 Relaxing Bedtime Exercises That Help Promote Better Sleep

Madhura Mohan

Posted on May 18 2021

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idn’t get a wink of sleep and the new day started already? Did you spend your night staring at the ceiling, or watching the clock ticking? No doubt, your anxiety would have ramped up as you watch the hours tick by, knowing with each minute passing that you’re going to be nearing the worse morning? So did you hit the alarm with aggression?

 

Hmm, I was just wondering how powerful sleep might be, if it can make one toss and turn without it, gulp coffee like it’s air (without enjoying the taste), find it hard to focus on work, make you suffer from unshakeable fogginess, exhaustion, frustration, and the list of bad feelings goes on…

Sleeplessness doesn’t kill your nights alone but can turn your hopeful mornings into ones filled with hopeless feelings!

How can we ignore such a strong requirement that powers us all through our active life?

 

7 relaxing exercises covered in this blog when practiced at the end of your busy day can help unwind you and turn your terrible nights into relaxing, rejuvenating ones…

Before we go, let’s get some info on what causes sleeplessness…

                                                                                                         

What Causes Sleeplessness?                    

Insomnia (sleeplessness) is characterized by the inability to fall asleep or stay asleep for extended periods of time despite adequate opportunity to sleep. The chief causes for sleeplessness may include stress, anxiety, concerns about work, poor eating habits, death of loved ones, health conditions, frequent travels, doing workouts late at night, excessive exposure to blue light, job loss. If you are suffering from sleeplessness, you’re not alone, insomnia is affecting millions of people worldwide.

 

It is recommended that adults should get at least 7-8 hours of sleep per night and not getting enough sleep has been linked to health ailments.

Note: Wear comfortable clothing that supports good circulation and stretching. The exercises that you are going to learn below are especially helpful for sleeplessness. Doing these bedtime exercises may help relax your fatigued muscles, lower your blood pressure, lower your stress hormones, calm down your nervous system, lower your state of arousal, bring a deep meditative state of rest, and can assist with other sleeplessness side effects like weight gain, and anxiety.

                                                                                                                                                      

HERO POSE   

  

1. Start in a conveniently seated pose with your glutes resting on your heels. The tops of your feet should be pointed back on the floor. (If this position feels comfortable, proceed further).

2. Lift back up off your heels and separate your feet wide enough for you to sit between them.

3. At this point, if you feel your knees uncomfortable, stop there and place a folded blanket, pillow under your butt.

4. Place your hands on your thighs to help you expand your chest and to lengthen your spine.

5. Hold this position for 20 seconds following a calming breathing pattern.

6. Release the pose by raising your hips.

    

CHILD POSE

1. Start in a kneeling position while sinking your hips back to your heels.

2. Lower your chest onto your thighs and your forehead towards the mat.

3. Stretch out your arms in front of you with your fingertips out.

4. Hold this pose for 20 seconds following calming deep breathing pattern.

5. Release the pose by slowly lifting your torso back to the kneeling position.

 

UPWARD DOG

1. Begin by lying face down on your stomach with legs extended behind you. The tops of your feet should point outward and rested on the floor. (Avoid tucking them as this can crunch your spine).

2. Bend your elbows and place your hands alongside the body so that your forearms are more or less perpendicular to the floor.

3. Keep your thighs and arms firm and turned slightly inward, your elbow crease should be facing forward.

4. Keep your elbows close to your torso.

5. With a deep inhale, press your palm into the floor and roll the tops of your shoulders back.

6. Straighten your arms and simultaneously lift your chest up.

7. Hold this pose for 20 seconds.

8. Release the pose by slowly lowering your torso and forehead to the mat.

 

CAMEL POSE

1. Start with the upright kneeling position with your knees hip-distance apart. Your pelvis should be stacked over your knees and your thighs should be parallel.

2. Lift up through your pelvis, and roll your shoulders back and come into a backbend.

3. Keep your chest lifted and take care not to crunch your neck.

4. If you are comfortable at this position, take the pose even deeper by trying to rest your palms on your heels with fingers pointing towards your toes.

5. If you feel it difficult to grasp your heels, you can tuck your toes to elevate your heels.

6. Hold this position for 20 seconds.

7. Release the position by bringing your hands back to the front, lower your torso to your heels, your head should come up last.

                                                                                                                                                 

BUTTERFLY FOLD

1. Sit with your spine erect and legs spread straight out in front of you.

2. Now, bend your knees so that they point outward, the soles of your feet should touch each other.

3. Try to grab your feet as close to your body as possible and hold them.

4. Press the thighs and knees downward towards the floor, make a gentle effort to keep pressing them downward, continue the flapping motion up and down.

5. Make sure your back is straight and not bend forward. Do this action for 20 seconds.

6. Gently release the pose, straighten your legs out in front of you and relax.

 

KNEE TO CHEST HUG

1. Start by lying on your back, bringing both knees into your chest, and wrap your arms around the knees.

2. Ground your shoulders into the floor, your spine should be parallel to the floor.

3. Stay in this position for 20 seconds.

4. Slowly stretch your legs and come back to the starting position.

5. Extend your legs, arms and relax.

 

CORPSE POSE     

   

1. Lie flat on your back with your legs straight and your arms relaxed at your sides.

2. Let your feet and knees relax completely with toes facing to the sides.

3. Place your arms a little widespread alongside your body.

4. Begin to release stress from each part of your body, consciously working from the soles of your feet to the crown of your head.

5. Lie in this position for about a minute.

6. To release the pose, gently bring awareness back to the body.

7. If you find sleep, you can keep your eyes closed, slowly roll onto your right side and go to sleep.

 

Don’t ignore the power the sleep…Quality sleep at night greatly enhances the quality of time spent when we are awake…

Stay calm, and don’t allow yourself to get caught up in your anxious thoughts only to make your tomorrow terrible…

 

Also read: No Equipment Shoulder Stretches For Improved Mobility

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