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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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            Last Updated on March 3, 2021

            9 Meal Planning Apps That Will Help You Eat Healthier

            9 Meal Planning Apps That Will Help You Eat Healthier

            Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

            Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

            1. Pepperplate

               

              Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

              It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

              Price: Free

              Get the app here:Android

              2. Paprika

              Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

                 

                Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

                This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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                Price: $4.99

                Get the app here: iOSAndroid

                3. Ziplist

                ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

                   

                  Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

                  The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

                  Price: Free

                  Get the app here: iOS, Android

                  4. AllRecipes Dinner Spinner

                  Allrecipes Dinner Spinner App Review - Appedus App Review

                    Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

                    Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

                    Price: Free

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                    Get the app here: iOS, Android

                    5. MealBoard

                    The Best Meal-Planning Apps for 2021 | Digital Trends

                       

                      After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

                      By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

                      Price: $2.99

                      Get the app hereiOS

                      6. Love Food Hate Waste

                      Best eco-friendly apps to go green in 2018

                         

                        Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

                        All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

                        Price: Free

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                        Get the app here: iOS, Android

                        7. Menu Planner

                           

                           

                          Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                          The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                          Price: $2.99

                          Get the app here: iOS

                          8. Cook Smarts

                          Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                             

                             

                             

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                            Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                            Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                            Price: $21 / 3 months

                            Get the app here: Website

                            9. Evernote Food

                            Screen Shot 2014-05-27 at 4.56.10 PM

                              Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                              Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                              Price: Free

                              Get the app hereiOS, Android

                              Final Thoughts

                              If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

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                              Featured photo credit: Edgar Castrejon via unsplash.com

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