Do you struggle with falling sleep and/or staying asleep?
You are not alone.
According to the CDC a little more than 30% of adults struggle with a sleep disorder. About 70% of teens and adults are existing in a sleep deprived state.
These are startling statistics yet not surprising.
There are many factors that have an impact on our ability to fall asleep, stay asleep, and to have deep quality rest.
While some lifestyle changes could help, there may be some factors in your life that are unavoidable.
If sleep eludes you, try these simple bedtime rituals.
Go to bed at the same time every day
Turn off all electronics two hours before bed
Have your last meal four hours before bed
Have your next day planned before you go to bed so you are not ruminating over tomorrow’s to-do list.
If you find yourself still tossing and turning, the following techniques can assist with sending you off to dreamland.
A methodical, mental body scan
Conscious feelings of relaxation
Sound too good to be true?
I thought so too at first.
As someone who struggled with both insomnia and staying asleep it took some convincing by way of consistent practice before I believed it worked too. Be patient with yourself and give it a good 7-10 day trial. It takes practice.
To guide you on this journey of sleep practice I’ve prepared are a few simple yoga postures for you to try so your mind and body can experience a deeper, richer rest.
3 Restorative Wall Yoga Postures to Improve Sleep
Legs Up the Wall
Half Wide Leg Straddle
These three postures along with mindful breathing, and a mental body scan will support you as you transition to a deep state of rest. Use these techniques at any time throughout the day when you need to rest or to transition your mind and body to rest in preparation for bed.
To experience this practice from start to finish check out this video