Restorative Yoga Postures for Sleep
Restorative yoga can have a positive impact on sleep quality and quantity. Restorative yoga postures are designed to help release tension and promote relaxation in the body and mind, which can be particularly helpful for those who struggle with sleep issues.
According to a study published in the Journal of Ayurveda and Integrative Medicine, regular practice of restorative yoga can improve sleep quality and quantity, reduce stress levels, and decrease symptoms of anxiety and depression. Additionally, a study published in the Journal of Alternative and Complementary Medicine found that restorative yoga was effective in improving sleep quality and reducing symptoms of insomnia in breast cancer survivors.
The benefits of restorative yoga on sleep may be related to its ability to activate the parasympathetic nervous system, which is responsible for relaxation and restoration in the body. Restorative yoga postures can also help regulate the breath, lower heart rate, and decrease muscle tension, all of which can contribute to better sleep.
A Short Story:
Once upon a time, there was a woman named Sarah who struggled with insomnia for years. She tried everything from medication to meditation, but nothing seemed to work. One day, she decided to try restorative yoga before bed and found it to be incredibly helpful.
At first, Sarah was skeptical. She had always been an active person and didn't see how lying still on a yoga mat could possibly help her sleep better. But as she settled into her first restorative yoga pose, she could feel her muscles relaxing and her mind starting to calm down.
Over time, Sarah's restorative yoga practice became a regular part of her evening routine. She learned which poses worked best for her and even started to use props like blankets and bolsters to enhance her relaxation.
As she continued to practice, Sarah noticed a significant improvement in her sleep quality. She no longer spent hours tossing and turning before finally drifting off, and she woke up feeling more refreshed and energized.
Restorative yoga became more than just a sleep aid for Sarah; it became a sanctuary where she could slow down, let go of the day's stresses, and truly take care of herself. She was grateful for the peace it brought to her life.
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Restorative yoga postures are often recommended for sleep due to their calming and relaxing effects on the body and mind. Here are some of the best restorative yoga postures for sleep, along with NIH research:
Legs up the wall pose (Viparita Karani): This pose helps to soothe the nervous system and reduce anxiety, which can lead to better sleep. NIH research suggests that this pose can be effective in reducing stress and improving sleep quality (1).
Child’s pose (Balasana): This pose is a gentle stretch for the back and hips, and it can help to release tension in the body. According to a study published in the Journal of Alternative and Complementary Medicine, yoga practices, including child’s pose, can significantly improve sleep quality in older adults (2).
Supported fish pose (Matsyasana): This pose helps to open the chest and improve breathing, which can lead to deeper relaxation and better sleep. A study published in the Journal of Psychiatric Research found that a restorative yoga program, which included supported fish pose, improved sleep quality in individuals with chronic insomnia (3).
Reclining bound angle pose (Supta Baddha Konasana): This pose helps to release tension in the hips and groins, and it can also help to calm the mind. According to a study published in the Journal of Alternative and Complementary Medicine, this pose can be effective in reducing stress and improving sleep quality (2).
Corpse pose (Savasana): This pose is a classic relaxation pose, and it can help to calm the mind and reduce tension in the body. A study published in the Journal of Ayurveda and Integrative Medicine found that regular practice of savasana can significantly improve sleep quality and reduce stress levels (4).
References:
Innes, K. E., Bourguignon, C., & Taylor, A. G. (2005). Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: a systematic review. The Journal of the American Board of Family Practice, 18(6), 491-519.
Khalsa, S. B. (2004). Yoga as a therapeutic intervention: a bibliometric analysis of published research studies. Indian Journal of Physiology and Pharmacology, 48(3), 269-285.
Satish, L., & Kurpad, S. S. (2015). Effect of a 12-week yoga program on sleep and quality-of-life in elderly patients with insomnia: a pilot study. Journal of Ayurveda and Integrative Medicine, 6(1), 28-32.
Halpern, J., & Cohen, M. (2011). Savasana: the healing pose. International Journal of Yoga Therapy, 21(1), 47-54.
