Yoga Exercises For Better Sleep

With quarantine leaving most of us cooped up at home, and the uncertainty of it all adding to our list of anxieties proper sleep is probably the last thing on our minds. Not to mention the fact that our everyday routines have been completely out of whack and we’re full of pent up energy. Still, getting a full night’s sleep is vital to staying both healthy and sane during this pandemic. Luckily, there are some simple breathing techniques and gentle movements we can do that will calm our body and mind. When practiced before bed these techniques can aid us in both falling and staying asleep.

Sleep and the Brain

When we sleep we allow our body and brain to rest and regenerate. Not being able to fall asleep, or waking up multiple times a night, can affect our natural sleep cycle. When we do get a full night’s rest we have allowed our body to go through the major stages needed in order to wake up feeling clear-headed and energized.

Despite popular belief, the amount of time you’ve slept is not quite as important as whether or not you’ve completed a full sleep cycle. Our body and brain go through four major cycles during sleep. The first three are categorized as non-rapid eye movement (non-REM) and represent the beginning stages of sleep.

Then you get to the good stuff – REM sleep, or rapid eye movement sleep. This is where your body is still and your brain is surprisingly active. Most of our dreams will occur within this cycle and finding a deep REM sleep is what allows us to effectively process emotions and store memories. It’s also important to note that stress hormones seem to be non-existent during REM sleep. Some sleep specialists believe that experiencing proper REM sleep on a regular basis can reduce stress when were awake, and lead to a more positive disposition.

Remember, in order to experience REM sleep you have to cycle through the other three stages of non-REM sleep. Sometimes you cycle through the stages of non-REM more than once before actually entering REM. By practicing breathwork and mindfulness techniques right before bed we can calm both our body and mind. This can aid us in falling, and staying asleep which in turn will allow us the time to fulfill our natural sleep cycle.

Breathwork for a More Restful Sleep

Breathwork can be an incredibly effective tool at calming our minds and preparing our bodies for sleep. In general, taking slow, deep, mindful breaths in and out through the nose can slow down our heart rate and invite a sense of relaxation to the body. Nadhi Shodhona and Dirga Pranayama are both pranayama breath techniques that can ease anxiety and be useful before bed. Since I’ve written a few posts about these techniques already I’m going to explore a few different options.

Three Part Breathing With Breath Retention

Dirga Pranayam is a three-part breathing technique that integrates the body and mind. This technique encourages connection and mindfulness. When we add points of retention to this breath exercise it allows our brain and body to pause, relax, and move into a deeper state of ease.

To practice this breathing technique you will first breathe in and fill up just your belly. Then hold for a count or two. Next, without exhaling, fill up just your ribs. Hold for a count or two. Finally, without exhaling, fill up your chest. Allow your breath to span across your collar bones. Hold for a count or two at the very top of this breath. When you’re ready slowly, and with control, exhale all the way out through your nose.

4, 7, 8, Breathing

The 4-7-8 breath technique was derived from pranayama and intended to ease your body into a relaxed state. It’s perfect for falling asleep and is relatively accessible.

To practice, simply inhale through your nose for a count of 4. Hold your breath at the top of your inhale for a count of 7. Then, exhale for 8 counts. By holding your breath for a count of seven your body is able to utilize the fresh oxygen intake and replenish which allows your body to reach a state of extreme relaxation. Not to mention the fact that your brain is focusing on a simple, repetitive pattern. This focus can draw your mind away from any anxieties or troublesome thoughts, leading to a calmer frame of mind.

Body Scanning

Body scanning is a technique that invites us to dive into the physical body and release any pent up tension. This can be incredibly effective if you’ve been stagnant all day or tensed in a single position for a long period of time.

The process of body scanning involves lying down in a comfortable position and checking in with your body. Scanning your body from your head to toe. By checking in with major points in our body, we can fine-tune the muscles we’re relaxing, and make any necessary adjustments to finding comfort. It’s an incredibly effective tool for creating that full-body relaxation. Additionally, when our mind is focused on specific points in our body, we are drawn out of the world of thoughts and worries, and into a more physically present space.

All in all, practicing any type of breathwork, meditation, or mindful movement can help us fall asleep. By taking s few minutes before bed to tune in and find ease in our breath, we’re already experiencing the benefits of relaxation. I hope you find these techniques helpful!