The number 1 yoga posture to sleep better

Why sleep matters

We constantly hear and read about the importance of healthy eating but sleep is by far what we should all focus on.

We all experienced being sleep deprived, dragging a foggy mind all day long, feeling irritable, impatient. Overall, we feel more stressed ending into bad decision making and friction in our relationships. This is just the visible tip of the iceberg. Regular poor sleep leads to more serious medical conditions, like diabetes, heart disease and obesity. And it shortens your life expectancy. 

Why we struggle with sleep 

As per our circadian rhythm, melatonin secretion (the sleep hormone) starts at 9pm which is when we should start slowing down, turn off social media and prepare our body and mind for sleep.

Because everything around us is built to grab our attention, we usually keep being very active even in bed scrolling on our phone.

 The number 1 posture to master your sleep - Viparita Karani (Legs up the Wall)

Here is a technique that I have been using for some time now which has helps me fall asleep quicker (I used to wait 30 minutes before falling asleep) and sleep pretty deeply too.

1.     Sit against a wall and set a bolster next to your hips, horizontal with the wall. 

2.     Sit at the end of the bolster parallel to the wall looking forward. 

3.     Rotate your legs up and your body down into the floor keeping your hips and sitting bones supported by the bolster and up against the wall. 

4.     Rest the arms at the sides supported by the floor. Legs are directly up and the body is heavy in the floor. The shoulders are away from the ears and the spine is long and straight. 

5.     Hold this posture for 3 to 10 minutes, focusing on deep belly breathing. 

Modifications: If the hamstrings are very tight, move a little away from the wall so your legs have a soft incline. You can do this from your bed while reading a book with a cushion under your head, this is my evening routine and I am telling you it works well.

Where is the magic coming from? Resting in an inverted position and allowing the breath to slow, naturally start stimulating the vagus nerve, also known as the ‘wandering nerve’ due to its route from the brain to the gut. When energy flows through this place, the whole nervous system receives a message that it is safe to relax, and eventually we are able to switch from the fight or flight system (partly responsible for stress-related diseases, and the side of the nervous system we find ourselves in daily), to rest and digest (a state of ease and balance, where the body can begin to find optimum health and healing again).

This posture will also: 

-       Gently stretch the backs of the legs, torso and neck

-       Relieve lower-back pain

-       Relieve tired legs and heavy legs during pregnancy (I did this one as well during both of my pregnancies, amazing!)

-       Allowing blood flow to the abdomen improving digestion and fighting nausea.

-       Alleviate headaches

-       Soothe menstrual cramps

-       Good for anxiety, mild depression, menopause to name a few

Last but not least, it can really help slow down the ageing process by calming the nervous system, which in turn could then help reduce inflammation, blood pressure, anxiety, enhance breathing ability, clarity of mind, overall wellbeing and therefore longevity.

This does not stop here

More generally, Yoga is a study-backed natural alternative to pharmaceutical sleep aids that are often given when suffering from sleep deprivation or insomnia. Research from 2019 points to the effectiveness of yoga and other mind-body therapies in treating insomnia and promoting better sleep. They found that practicing yoga had a positive effect on the quality of sleep and overall life in comparison to the control group, who didn’t see as many benefits.

Remember that yoga is a practice you can adapt to meet your needs. It can be anything you need it to be to meet you where you are and evolve from a point A of frustration to a point B of resolve. You can take a class or watch a few guided videos online. Experiment to find what feels comfortable to you. Then, you can create your own yoga bedtime and enjoy the sleep and health benefits it offers.

So now the question is: To Sleep or Not to Sleep?