Whether
it's breathing to slow the heart rate or massage to calm the mind, a
simple yogic routine can be effective for a better night's sleep. The
next time you have trouble sleeping, follow these simple steps, and
observe their soothing wonders:
Know your timing.
Institute a regular bedtime; maintaining consistency will help keep
your circadian rhythms—the biological changes that happen every 24
hours—steady. Eventually, your body will naturally understand and crave
sleep during these hours.
Create a wind-down period.
Create space between your busy day and sleep time. Honor your time at
home and play relaxing music, or light candles. Think of the yoga
precept of pratyahara: Withdraw your senses in order to turn inward.
Strike a pose.
Notice how you feel before doing a nighttime yoga routine. Are you
wired or tired? If you're amped up, do poses like twists or standing
poses to burn off excess energy. If you're tired, do some restorative
poses or breathing until you feel more refreshed.
Get warm.
Remember to stay toasty while practicing your nighttime poses—have a
blanket, socks, and a sweater nearby. Drink a warm cup of herbal tea or
take a bath based on your dosha.