Whether you have gone through menopause, have a high-stress job, are an anxious person, or are a parent (or all of the above!), quality sleep is often elusive. Some folks have difficulty falling asleep (hello brain that loves to worry). Some awaken frequently during the night (why do our bladders seem to shrink as we age?). And some “lucky” folks experience both. If you see yourself in any of the above descriptions, keep reading.
Yoga has eight limbs (or branches). The limb most people are familiar with is asana, or yoga postures. These are the movements you take in a yoga class (e.g., mountain pose, the warrior series, balance poses.) Like most forms of exercise, mindfully moving through a variety of yoga postures is a wonderful way to prepare the body for sleep. If you’d like to quietly move your body before bed (a terrific idea after sitting all day or when feeling agitated), try this seven-minute sequence. These movements can be done in bed — does it get any better than that?
If you’d like to warm up your body before a workout — or perhaps let it serve as your workout — here’s a five minute standing sequence for you. While you could do this in the evening, I prefer these movements earlier in the day. Prefer to stay seated during a yoga sesh? Try this 15 minute video. All of these videos get your body moving, allow you to s-t-r-e-t-c-h, help you release some tension, and just might help you sleep better.
A second recognizable limb of yoga is pranayama, or breathing techniques. Thankfully, modern medicine is now learning what yogis have known for centuries: that manipulating the breath can have a powerful effect on the mind — and that effect is almost always calming. Easier to fall asleep when you’re calm, no? There are a variety of breathing techniques — you can find several tutorials on my YouTube channel.
I invite you to explore the movements of yoga, as well as a variety of breathing techniques. You just might find that you sleep better — and thereby give your brain health a boost.