We’re all told that we need to sleep more. However, if you suffer from insomnia, sleeping quietly all night may seem like a pipe dream. You’ve definitely tried counting sheep backwards and forwards, so your next step could be to incorporate a light yoga exercise into your evening routine.

For those suffering from insomnia, a daily yoga practice enhanced sleep efficiency, total sleep time, and how soon participants fell asleep, according to a Harvard Medical School Trusted Source research.

Though it may be tempting to think that working out hard before bed will tire you out, you actually want to soothe your nervous system and wind down from your day. The secret to sleeping well with yoga is to focus on quiet and restorative positions.

Follow 5 Yoga Routine below:

Butterfly Pose

  • Sit in a straight position on the floor. Fold your legs close to your body while exhaling, such that the soles of both your feet are face to face. Allow your knees to fall to the side. Hold your foot’s thumb and make sure the soles of your feet are always in contact with each other and pressed to the ground. Once you’ve found a comfortable position, make sure your torso is extended across the top of your sternum and your shoulder blades are firmly pressed on your back. Inhale and exhale normally now. Hold for 1 minute, then rest for 30 seconds before repeating 5 times.

Benefits: This butterfly stance is notable for opening the numerous channels within the body, allowing fluids to flow freely. It’s also important for extending the hips, groins, inner thighs, and knees, as well as helping people unwind from long days at work by offering maximum relaxation so they can sleep better.

Forward Bent Pose

  • Bring the feet hip-distance apart while standing. Slowly bend your body above the torso downwards without bending your legs. Make sure your knees are completely straight. Allow your wrists and arms to hang down and rest on the ground, or simply grasp your feet at the ankles. Hold this position for 8–10 breaths before slowly returning to standing.

Benefits: Also known as ‘Padahasthasana,’ this inverted pose is beneficial for boosting immunity and protecting the body from illnesses. It not only stimulates the neurological system and promotes blood circulation throughout the body, but it also stretches the back and neck, which aids in the prevention of insomnia.

Legs Up The Wall Pose

  • Sit about 3 inches away from an empty wall at first. Lie down on your back and swing your legs upwards till the back of your thigh touches the wall. Relax your arms on either side of the body or your tummy while resting your full back, i.e. the spinal column, on the floor below. Hold the position for 10 minutes or as long as you can, then slowly return your leg to its starting position.

Benefits: The ‘Legs Up The Wall Posture’ is a calming stance that allows you to lie flat on the ground without turning much. By clearing blockages and so sending fresh blood flow to the CNS, it is particularly helpful in alleviating stress and weariness from the hip area. It also alleviates headaches, calms the mind, and promotes restful sleep.

Baby Pose

  • Lie down on your back with your spine straight. Slowly bend forward until both thighs are in contact with the chest. Continue bending forward until your head reaches the ground beyond the knee. Straighten both arms backwards, palms towards the floor, on either side of your legs. Hold this position for 20–25 seconds, then rest for a few seconds before repeating 2–3 times more.

Benefits: The Baby Pose is one of the most effective positions for dealing with sleeplessness. The posture, which resembles that of a baby in the womb, provides an extremely relaxing stretch to the spine and back, which helps to calm the mind and eventually coax it into a better night’s sleep.

Corpse Pose

  • Close your eyes and lie down on your back. Relax your mind and body. Think cheerful, peaceful thoughts while doing so. While you’re doing this, take your time. Do not hold your breath and breathe normally. Stand up once some time has passed.

Benefits: This yogasana should be done at the end of a yoga practice if you have sleeplessness. It enhances focus, patience, and mental well-being in addition to relaxing the body and calming the mind.

These exercises can provide you with instant results in the shape of a better night’s sleep if you do them before bedtime tonight. Even better news: if you incorporate them into your nightly routine on a regular basis, the benefits will become stronger and your sleep will improve.