Yoga for Better Sleep: Poses and Breathing Techniques That Actually Work
Do you feel fresh each morning when you awake? Are you all energised to take on the day? If yes, then great! If not, then you need to improve your sleeping pattern. As we all know, it is important to get at least 7-8 hours of sleep each night. There are exceptional cases where some people sleep less but wake up refreshed the next morning.
Establishing a sleeping pattern – a cool and dark room, comfortable night clothes, a supportive mattress, soft pillows, a silent atmosphere, no digital devices, not having too much liquid at night, is a given. In addition, there are some gentle breathing exercises (Pranayama)and Yoga asanas (postures) that can also aid in a good night’s rest and sleep.
Care: These should be practised at least 2-3 hours after dinner.
Breathing exercises /pranayama
Let us see some of the breathing exercises that can benefit us and give us a good night’s sleep.
1. Psychological sigh
This is a very simple breathing technique. Inhale two breaths from the nose and exhale one long breath from the mouth
- Sit comfortably on your bed – either cross-legged or in Vajrasana
- Take a first long breath in, followed by a second shorter breath in through your nose
- Exhale and breathe out gently through your mouth
Repeat this 10 times.
2. 4-7-8- technique
In this technique, you need to breathe in for 4 counts, hold your breath for 7 counts and exhale for 8 counts.
- Inhale for 4 counts
- Hold your breath for 7 counts
- Exhale for 8 counts
Repeat this 10 times
3. Long deep breaths
In this technique, continue to take long deep breaths.
- Inhale through the nose, push your stomach out
- Exhale through the nose, pull your stomach in
Repeat this 10 times.
4. Simple breathing in vajarasana
- Sit comfortably with legs folded (cross-legged) or sit in Vajrasana
- Push your shoulders back
- Press your hands down on the bed/floor
- Take 5 long, deep breaths
This activates the parasympathetic nerves and relaxes the sympathetic nerves.
5. Nadi shodhan pranayam
This is yet another relaxing technique.
- Sit comfortably
- Place your left hand in chin mudra (index finger and thumb joined together, palm facing upwards, remaining three fingers facing up) on your left thigh
- The index and middle fingers of your right hand on the centre of your eyebrows
- Place your thumb on your right nostril
- Place your ring finger on your left nostril
- Breathe in, close your right nostril, and breathe out from the left nostril
- Breathe in from the left nostril and breathe out from the right nostril
- Repeat this alternative nostril breathing for 5- 10 minutes
- Complete the cycle by breathing out from the left nostril.
This maintains the balance of the right and left sides of our body.
Yoga asanas/stretches for better sleep
- Child’s pose: This asana is known as Shishu Asana (shishu is child and asana is pose).
- Sit on the bed with your knees folded behind you (Vajarasana)
- Take your hands behind you and gradually lower and rest your head on the bed
- Take 5 deep breaths
- Stretch: This is a simple stretch to be done lying down on your back.
- Lie down on your back with your hands down by your side
- Extend your hands above your head, palms facing outwards, on the bed, and stretch
- Point your toes outwards and stretch
- Stretch the entire body for 5 breath counts.
- This relieves the stress in the spinal cord and is relaxing.
- Inverted pigeon pose: Also known as Supta Kapotasana, this asana is beneficial for relaxing the muscles of the back.
- Lie down on your back
- Keep your left ankle on your right thigh
- Gently pull up your right thigh with your hands to a gentle stretch
- Do this for 5 breath counts
- Then, on the other side: keep your right ankle on the left knee
- Gently pull up your left knee to a gentle stretch
- Do this for 5 breath counts
Remember, do not stretch too much. Gentle stretches will promote sleep, whereas energetic stretches will do the opposite.
- Spinal twist: This is good for the spine.
- Lie down on your back, join your knees together and keep your hands stretched outwards, away from your body
- Look to the right side, and drop your knees on the left side
- Do this for 5 breath counts
- Bring your knees back to the centre
- On the other side, look to the left side and drop your knees on the right side
- Do this for 5 breath counts
- Come back to the centre and relax.
- Shavasana: We conclude the asana practice with Shavasana.
- Lie down on your back, close your eyes and relax your body
- Take your attention to your body, moving from the toes upward to the top of your head, focusing on every part of your body (scanning your body from toes to head)
- Focus on each part of your body and relax it with each outgoing breath
- Slowly relieve the tension from your body
- Once you reach the top of your head, lie still.
We all feel some stress or anxiety as we go about our day. This may build up as tension in our bodies. Practising the above techniques will help us relax and sleep sounder and better. It eases the tension in our body, calms us and makes us fall asleep easily.
Caution: Always consult your medical practitioner before starting any of these asana-s/breathing techniques or any form of physical exercises.
