5 Restorative Yoga For Better Sleep Quality With 4-7-8 Sleep Trick!

Hello, readers! Are you struggling to catch some decent sleep? You're not alone. Millions of people around the world battle with insomnia and poor sleep quality. But before you reach for that next Ambien, there's a natural, and relaxing solution you might want to try: restorative yoga and the 4-7-8 sleep trick!

Stimulating your parasympathetic nervous system, often referred to as the "rest and digest" system, this restorative yoga for better sleep promotes a state of relaxation. Your intentional focus on your breathwork during yoga helps regulate your nervous system, reducing stress and anxiety. As your stress levels decrease, the body becomes more prepared for a restful night's sleep.

In this blog, you will explore the world of restorative yoga for sleep, insomnia or deep relaxation paired with the soothing 4-7-8 sleep trick to ease away tension and stress at the end of your day. So, let's unwind and recharge with the power of restorative yoga! Read on! 

Table Of Contents

1. How Yoga Can Improve Your Sleep Quality?

2. 5 Restorative Yoga For Better Sleep

3. What Is The 4-7-8 Sleep Trick?

4. The Final Say

5. FAQs

6. References

How Yoga Can Improve Your Sleep Quality?

Engaging in regular yoga practice can significantly improve your sleep quality. The calming and meditative aspects of yoga for better sleep help to reduce stress and anxiety, promoting a relaxed state of mind that is conducive to better sleep.

Incorporating gentle yoga for stress and anxiety relief with breathing exercises into your bedtime routine can signal to your body that it's time to unwind, creating a soothing pre-sleep ritual.

Moreover, certain poses of yoga, such as forward bend and restorative postures, can physically release tension and promote relaxation in the body. By focusing on mindfulness and being present in the moment, yoga encourages a break from the stresses of the day, allowing you to transition into a more peaceful and restful sleep. Overall, the healing power of yoga for better sleep, addressing both the mind and body, makes it a valuable tool for enhancing the quality of your sleep.

5 Restorative Yoga For Better Sleep

Engaging in these restorative poses of yoga for better sleep right before bedtime can significantly contribute to better sleep quality. Also, remember to stay in each pose for about 3 to 5 minutes, using your ocean breathing technique in every pose except the corpse pose.

1. Wide-Knee Child's Pose (Balasana)

Practising Wide-Knee Child's Pose induces a state of calmness and stability, releasing shoulder tension and promoting mental wellness. This relaxation yoga for better sleep is beneficial for concentration and memory improvement as it provides a moment of mental clarity and focus. The gentle stretching in this pose also contributes to a relaxed mind, enhancing cognitive abilities.

Instruction to follow:

• Begin by kneeling on the floor with your big toes together and knees separated hip-width apart.

• Exhale, sinking your torso onto your thighs, releasing shoulder tension. You can extend your hands forward for a more active pose.

• Keep your forehead on the ground, taking slow and steady breaths through your nose. This pose instils calmness, stability, and relaxation before sleep.

2. Standing Forward Bend (Uttanasana)

Standing Forward Bend promotes ease by relaxing neck tension and stretching hamstrings, fostering a peaceful mental state. This pose of yoga for better sleep contributes to concentration and memory improvement by elongating the spine and releasing tension in the neck and shoulders. The slow and smooth breaths during this pose enhance mindfulness, supporting cognitive functions.

Instruction to follow:

• Stand with feet hip-width apart, inhaling deeply before exhaling to extend your torso forward over your legs.

• Hold onto your elbows or rest your hands on your shins or the floor, elongating your spine.

• This forward bend relaxes neck tension and stretches hamstrings, calves, and hips, promoting a sense of ease. Breathe in and out slowly through your nose for optimal relaxation.

Also Read: Herbal Teas For Better Sleep: A Relaxing Bedtime Routine 

3. Standing Half Forward Bend At The Wall (Ardha Uttanasana)

Modified Standing Half Forward Bend provides a gentle stretch and release for the body, promoting body awareness and mindfulness. This pose of yoga for better sleep is beneficial for concentration and memory improvement as it encourages a relaxed mental state as mindful body scan meditation, enhancing your focus. The 90-degree angle created against the wall optimises relaxation, contributing to improved cognitive well-being.

Instruction to follow:

• Stand a foot away from the wall, pressing your palms against it at hip height.

• Step back, lowering your torso into a flat back position, creating a 90-degree angle with your body.

• Press your palms to lengthen your back, maintaining the L shape. Breathe deeply as you relax into this modified forward bend, providing a gentle stretch and release for your body.

4. Legs Up The Wall Pose (Viparita Karani)

Legs Up The Wall Pose aids in recirculating blood flow, alleviating swelling and tiredness in the feet and ankles. This pose of yoga for better sleep helps support your concentration and memory improvement by promoting relaxation and improved circulation. The calming effect of yoga nidra on the nervous system enhances mental clarity and focus, contributing to an overall improvement in cognitive functions.

Instruction to follow:

• Find an empty wall space and place your mat perpendicular to it.

• Sit close to the wall, lie back, and gently lift your legs against the wall.

• This pose helps recirculate blood flow, alleviating swelling and tiredness in your feet and ankles. Relax your arms by your sides for a soothing effect.

5. Corpse Pose (Savasana)

Corpse Pose, being the traditional final resting pose, allows the breath to return to normal, fostering a deep sense of relaxation. This relaxation pose of yoga for better sleep is particularly beneficial for concentration and memory improvement, creating a serene atmosphere for a rejuvenating night's sleep. Savasana supports cognitive functions, qualifying it as the best habit for brain health by promoting mental calmness and reducing stress.

Instruction to follow:

• Lie back on the mat, hugging your knees toward your chest and inhaling deeply.

• Exhale, stretching your legs away from you, keeping your lower back relaxed.

• With your feet hip-width apart and arms at your sides, palms facing up, enter yoga's traditional final resting pose. Place a folded towel over your eyes for added relaxation and darkness. Allow your breath to return to normal in this ultimate relaxation pose before bedtime.

What Is The 4-7-8 Sleep Trick?

The 4-7-8 Sleep Trick is a straightforward yet powerful technique that utilises controlled breathing to foster relaxation and enhance sleep quality. By integrating this 4-7-8 breathing technique into your daily routine, you may discover an improvement in overall well-being and better sleep, thereby contributing to your overall health and vitality.

Also Read: Sleep Better: Everything You Need To Know About Sleep 

The Final Say

At the end of this blog, are you feeling energised by the power of restorative yoga? Indeed, a restful night’s sleep is a gift for yourself, so make it a priority. Including these specific poses of yoga for better sleep can be beneficial. Poses like Forward Fold and Corpse Pose encourage the release of tension in the spine and muscles, paving the way for physical relaxation. Moreover, the mindfulness cultivated through yoga for better sleep contributes to mental relaxation, easing the mind into a state conducive to sleep.

Establishing a regular bedtime yoga for a better sleep routine, even for beginners, can gradually enhance sleep patterns. The simplicity and accessibility of these practices make yoga an accessible tool for those seeking natural and holistic solutions to improve their sleep quality.

FAQs

1. Which is the best yoga for insomnia and depression?

For addressing insomnia and depression, consider practising restorative yoga for better sleep. Its gentle poses and calming techniques, especially focusing on breathwork, can help create tranquillity and improve sleep. Incorporating restorative yoga into your routine positively impacts your overall well-being.

2. What type of yoga is good for sleep?

Yoga practices emphasising relaxation, such as restorative yoga for better sleep and yin yoga, are particularly beneficial for promoting better sleep. These styles involve gentle poses, deep stretching, and mindful breathing, creating a conducive physical and mental relaxation environment. Integrating these forms of yoga into your routine can improve sleep quality.

3. How can I sleep easier?

To facilitate easier sleep, establish a bedtime routine that includes gentle yoga for better sleep. Engage in calming poses like Child's Pose or Legs Up the Wall, focusing on deep, rhythmic breathing. This mindful practice can help relax your body and mind, making it easier for you to transition into a restful and rejuvenating night's sleep.

4. Which poses of yoga for sleep and anxiety are fast and effective?

You can incorporate simple yet impactful poses like Child's Pose, Legs Up the Wall, and Corpse Pose into your routine to induce relaxation and alleviate sleep disturbances quickly.

5. What is the 4 7 8 sleep trick?
The 4-7-8 breathing technique involves inhaling quietly through the nose for a count of 4, holding the breath for 7 counts, and exhaling audibly through the mouth for 8 counts, promoting calmness and aiding in faster sleep onset.

References

• Yoga for better sleep - Harvard Health

• How Yoga Can Improve Your Sleep Quality | Sleep Foundation

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