Battling Insomnia? These Yoga Poses Could End Your Sleepless Nights

When our children are young, we always hear that the days are long, but the years are short. It’s a true and often heartbreaking reality as we watch them grow. As our children grow up, we are also aging, whether we like it or not. As women enter middle age, their days grow longer, and their nights can feel even longer. Whether it’s night sweats, itchy skin, racing thoughts, or countless other things, many of us suffer from insomnia. Studies show that as many as 1/3 of the world’s population has some sleep trouble.

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So how do we fight insomnia? One of our favorite remedies is yoga. Not only does yoga help us stretch, strengthen, and relax our bodies, but it also promotes better sleep. According to the Yoga Journal, there are at least five science-backed yoga poses that will naturally help us to fall asleep soundly. The best part is, you don’t have to be a yogi master to do them.

Yoga Poses for Better Sleep

Padangusthasana (Big Toe Pose)

In this pose, you simply lift one leg and hold your big toe with the ipsilateral arm, which is fancy for the same side. This pose will help increase balance, flexibility, and strength, and can improve focus. This stretch stimulates nerves along the spinal cord, which can help your body to calm down. That’s definitely what we need at bedtime.

Baddha Konasana (Bound Angle Pose)

You’ve probably done this pose before, even if you didn’t realize it was yoga. The bound angle pose is a seated position where the soles of the feet come together and the knees drop. This position allows for deep breaths and big stretches. It helps to open the hips, shoulders, and knees to relieve muscle tension. Relaxed muscles will fall asleep more easily than those that are tense.

Uttana Shishosana (Extended Puppy Pose)

If your back is one of your trouble areas, the extended puppy pose is similar to a child’s pose or downward-facing dog. Grab a mat and take a seat. Then, from that position, move to your hands and knees with elbows lifted. Move your forehead to the ground or pillow and rest your chest. The goal here is to stretch your shoulders, arms, and neck. This pose can help relieve tension from prolonged computer use or screen time. Let your worries go and calm your mind.

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Supine Twist

This is another yoga pose you may have tried without even realizing it. The supine twist is an excellent stretch for your spine, back, and glutes. In this pose, you lie on your back with your knees bent and feet flat on the floor. You’ll then extend your arms and let gravity pull your stacked knees to one side. You can extend this stretch by turning your head and closing your eyes. The supine twist promotes the baroreflex, which helps our bodies maintain constant blood pressure, thereby enabling us to rest.

Viparita Karani (Legs Up the Wall)

Just as it sounds, in this position, you put your legs on the wall with your arms outstretched at the side. This position calms the nervous system and helps rejuvenate tired muscles in the legs. Taking long, deep breaths in this position will also lead to relaxation. With legs up on the wall, you can stay in this position for up to 15 minutes to reap maximum calm and centering.

No matter if you’re a beginner or experienced yogi, these five positions as part of your evening routine could be a game-changer in fighting insomnia. Give them a try and see just how much better you sleep and feel.