Restorative Yoga Practice For Better Sleep

Restorative yoga postures can be very effective, especially when they used to prepare the body for deep and restful sleep. Although you can make use of an hour or more to train your body for this, but making the time short can also be very useful too. However, the most vital part of this short practice will pay attention to your breath. This is because the breath is the only portion of our autonomic nervous system that we humans have the ability to control. It also gives us the gateway into the regulation of our nervous system as well as the relaxation response that prepares us for sleep.

Below are some nice sleep protocols to consider

Relaxing footbath

This footbath is a nice way to prepare yourself for bed. When we draw the circulation to our feet, we are simply drawing ruminating thoughts and stress out of our head. You should start by preparing a hot footbath. However, make sure that you can tolerate the hotness. In addition, if you are sitting with your feet in a sink, you can make the water hotter and continue to increase the hotness until your feet adjust to it. You should stay for about 5 or 10 minutes in the water until your feet starts feeling warm. Remember you should not keep your phones, books or any other activities with you. Just relax yourself. Once you finish, then dry your feet and put on a socks that is warm for the yoga practice that follows.

Bedtime Pranayama

You should also get a comfortable position on your back with your knees bent as well as your feet on the ground. Ensure that you close your eyes and begin to notice your breath. Without tensing or gripping, start by simply slowing your breath down until it gets to a point where you can count to four on your inhale as well as four on your exhale. However, as you feel comfortable in this state, progress by extending each exhale 1-2 counts each round until you inhale for a count of four and exhale for a count of eight.

Child’s pose modification

For this type of pose, you will require a block or a rolled up towel to place under your forehead. However, you should sit back on your heels in a comfortable position then try to walk your hands forward and place your forehead on a yoga block. Stay in this position for about two to four minutes and visualize the thoughts coming out from your brain onto the floor as you also allow your mind to empty here.