Best yoga poses for better sleep

How often do you have trouble falling asleep at night because your mind is still racing from the day and worrying about the next day? You are not alone and luckily there are many Tricks that can help me when I sleep (such as reading, drinking a hot cup of herbal tea or journaling). But if these tips aren’t enough and you’re still struggling to get some sleep, try practicing some yoga poses to try to sleep.

For more natural ways to sleep better, try these seven sleep aids for insomniaor check out our Sleep tips from CNET’s wellness editors.

How Yoga Can Help You Sleep

Yoga, like any exercise, can help your mind destress and decompress during the day. Studies have found that those who practice yoga may have lower levels of the stress hormone cortisol. The same results concluded that yoga had a similar effect on depression as antidepressants.

What does this mean for your sleep? Well, it turns out that cortisol levels have a direct relationship with sleep. It is often more difficult to fall asleep with high levels of cortisol in the bloodstream. A 2019 study found that practicing yoga had a positive effect on treating and improving insomnia.

8 Best Yoga Poses to Do Before Bed

These poses are for any experience level and easy enough for beginner yogis. As you move between these poses, remember to pay attention to your breathing and where you feel the most tension in your body. Breathe and try to relax if you feel any discomfort. Do these poses for about 20 to 30 minutes before bed.

Read more: Best Yoga Mats for 2021

Cat-Cow Pose

To get into this pose, start on your hands and knees. Your hands should be shoulder-width apart and your knees should be below your hips. Take a deep breath and tilt your head towards the ceiling while lifting your pelvis – this should imitate a “cow”. Then, as you exhale, arch your back and lower your head and pelvis like a “cat.” You can repeat these two movements a few times before moving on.

Forward fold

This pose is as easy as standing straight and bending over to reach your toes. If you can, place your hands on the floor. If you can’t touch your toes, you can half bend forward and grab below your knees. Looking for a challenge? Try to reach your ankles and hold on. Make sure your back is straight and that you take a deep breath.

Bridge Pose

Start by lying on your back, with your legs and arms straight and on the floor. Take a deep breath, lift your core off the floor, and bring your arms closer to your body for balance. Your knees should form a 90-degree angle. Your hands can be splayed or you can bring them together under your core.

Happy baby

An easy pose to transition from Bridge – start this pose on your back. Lift your legs toward the ceiling and reach them just past your shoulders (or as far as you can). Then, hold the outside of your feet with both hands. Gently rock left and right to relieve tension in your lower back.

Legs up on the wall

You will need to clear a space next to the wall for this pose. Facing the wall, lie on your back and lift your legs or lift your hips with your arms. Your hips may be against the wall or slightly apart. Once you’ve reached a comfortable spot and feel like you can balance, stretch your arms out to your sides. This pose is great for de-stressing and improving circulation.

Child’s posture

You can begin this pose by kneeling or resting on your hands and knees. Place your feet under your hips and bring your head closer to the floor. Extend your hands in front of you, lengthening the turn. The further you get, the better the stretch will be for you.

Seated twist

If you’re moving from child’s pose to the next, sit down and extend your legs in front of you. Cross one leg over the other, pulling the heel of the crossed leg toward the outside of the thigh. With the opposite arm, cross your body and turn, pushing your raised knee with your elbow. Twist and breathe. Repeat with the other side before moving on.

Butterfly Pose

In a sitting position, straighten your posture and press the soles of both feet together. Placing your hands on your feet, try to press your hips as low to the floor as possible. The lower you go, the greater the stretch. If you’re looking for a greater challenge, bring your feet closer to your body.