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No More Insomnia: 5 Simple Yoga Poses For Better Sleep

No More Insomnia: 5 Simple Yoga Poses For Better Sleep

Do you have trouble sleeping? If you do, you’re not alone – and it could be more damaging than you think. According to recent research, people who struggle to sleep at night are more likely to experience anxiety, depression and diabetes.

If you are ready to improve your sleeping pattern, try yoga. Yoga is one of the best ways to relax your mind and ease tension in the body, helping you to get a great night’s sleep. We have picked out 5 of the best yoga poses for sleep, as they target different muscles in your body to make sure you are truly relaxed for bed time.

You don’t need a yoga mat or any equipment for these exercises – just lie on your bed and go through each pose before falling asleep! Here are 5 simple yoga poses for sleep:

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1. Salabhasana

Salabhasana is known for helping to reduce stress while encouraging sleep. This is because the pose helps to relax the muscles in your back and stomach, reliving indigestion and back pain. It also helps to sooth the chest and neck while removing leg pain.

Salabhasana
    1. Start by inhaling deeply in the plank pose.
    2. Raise your shoulders up and clasps your hands together behind your back.
    3. Exhale slowly and root the top part of your feet into the ground.
    4. Inhale deeply as you slowly lift up your chest and arms.
    5. Relax and hold this position while breathing slowly.
    6. To finish the yoga pose, release your hands and exhale slowly, pushing your body into downward-facing dog.

    2. Supta Baddha Konasana

    Supta Baddha Konasana is a wonderful pose that helps you to reach a deep state of relaxation within 5 to 20 minutes. The pose stretches the thighs while opening up the lower body, improving circulation and removing pressure. It also benefits your nervous system!

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    Supta Baddha Konasana
      1. Start by placing a pillow or a bolster at the base of your back.
      2. Bend your legs and gently place the soles of your feet together, but don’t push – just relax.
      3. Lie your body back across the pillow or bolster, and allow your body to open up and relax into the position.
      4. Breathe slowly and hold the position for at least 5 minutes.

      3. Jathara Parivartanasana

      This pose translates to ‘stomach rolling around’, and it is known to help with insomnia by relaxing the lower back and helping with digestion.

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      Jathara Parivartanasana
        1. Start by lying on your back.
        2. Bring your arms out to the side, with the palms facing down in a straight T position.
        3. Slowly bend both knees into the chest.
        4. Exhale slowly while you drop both knees over at the left side of your body.
        5. Slide your knees as close to the left arm as possible. This twists the spine and the lower back, providing relief for the muscles.
        6. Hold this position for 5 to 10 minutes, then repeat on the other side of your body.

        4. Upavistha Konasana

        Upavishta Konasana removes tension from the lower back, legs and groin. It can also relieve arthritis and ease sciatica, and it is great for relaxing the mind.

        Upavistha Konasana
          1. Start by sitting upright on the floor with a straight back.
          2. Extend your legs in front of you into a V shape, placing your hands on your buttocks for balance.
          3. Don’t stretch your legs too far apart – this position should be comfortable.
          4. Inhale and push backward to lengthen the spine, then exhale and bend forward from your hips.

          5. Supported Savasana

          This is the final pose before you go to sleep, as it really helps your mind to relax.

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          Supported Savasana
            1. Lie back, letting your arms and legs relax.
            2. Focus on breathing slowly and deeply, and close your eyes. Lay like this for at least 5 minutes.
            3. Come out of the pose by slowly drawing your knees into your chest, then lie down to sleep.

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            Amy Johnson

            Amy is a writer who blogs about relationships and lifestyle advice.

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            Published on May 3, 2019

            8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

            8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

            Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

            How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

            If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

            If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

            How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

            To have a game-plan and know exactly what is going on inside your body.

            Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

            The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

            If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

            I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

            Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

            1. MyFitnessPal

              When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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              MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

              Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

              Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

              While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

              If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

              Get MyFitness Pal here!

              2. Fitbit

                I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

                This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

                Get Fitbit here!

                3. MapMyRun

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                  This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                  If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                  Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                  MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

                  Get MapMyRun here!

                  4. Zombies, Run!

                    Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                    ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

                    This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                    And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

                    Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

                    Get ZombiesRun here!

                    5. Prepear

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                      Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

                      Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

                      With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                      Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

                      Get Prepear here!

                      6. Strava

                        If walking is your health resolution, this one might be for you!

                        Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                        This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                        Get Strava here!

                        7. Aaptiv

                          If you find yourself at the gym and not sure what to do, then this app might be for you.

                          Aptive gives you workouts to do and instructs you how to do them.

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                          While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                          The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                          Get Aaptiv here!

                          8. Freeletics

                            Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                            Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                            You will be surprised at what a great workout you can get without any equipment.

                            That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                            Get Freeletics here!

                            The Bottom Line

                            These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                            Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                            Featured photo credit: Marion Michele via unsplash.com

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