I know so many people who struggle to get a restful sleep. Many of us love our busy lives but can’t manage to settle down at bed time, resulting in a sense of being “tired but not sleepy.” We desperately want to sleep, but our chattering thoughts and never-ending to-do list keep us awake. But it doesn’t have to be like that! Here’s a short and sweet yoga practice to help you relax and settle down at the end of your day!
Sukasana (aka “easy pose”) with forward bend. Sit in a simple, cross-legged position. Take a deep inhale. As you exhale, hinge forward from the hip joint, letting your chest and belly come toward your legs. Your head can rest on the bed, or the backs of your hands. If your hips and back are tight, try placing a pillow or two under your head and chest. Rest here for as long as it’s comfortable, and allow your breathing to become gentle. Then, slowly sit up on an inhale. Change the cross of your legs, putting the opposite foot in front, then perform the stretch again. You may notice some differences from one side to the other, and that’s totally normal. While your forehead is resting on a supportive surface, imagine all those racing thoughts draining right out of you. Let go of excess energy and stress.
Supported child’s pose. Sit on your knees on the bed with your knees wide and your toes coming together behind you (but not overlapping). Place a couple of pillows or folded blankets between your knees, then hinge forward so your entire upper body can rest on the support. Lay your arms alongside the pillows and turn your head to one side. After several rounds of breath, turn your head the opposite direction.
Supine twist. Lying on your back, pull your knees in to the chest. Let your arms rest at your side. If you have room, bring your arms all the way out to a “T” position, with palms facing up. As you exhale, let the knees sink toward one side. Try to relax so that your legs can come all the way down on the bed. Turn your head the opposite direction to complete the spinal twist. Rest here as long as it’s comfortable, then switch sides.
Simple restorative with systematic relaxation. The simplest restorative pose is savasana (aka corpse pose), but you can add pillows under the knees to help your lower back release and use an eye pillow if it helps you relax. Over several rounds of breath, observe if any part of your body is still holding or working. Try to breathe right into those places. Allow the breath to untie the knots, and as you exhale, let go. Allow the body to become heavy and totally effortless as you drift off to sleep. As you become relaxed, you may want to roll onto your side or whatever your normal sleeping position is.
To really help you unwind, remember to cut down on caffeine in the late afternoon, and build up an enjoyable self-care routine that helps you quiet your mind. Read a book before bed instead of looking at a screen, and finally, make sure you’re sleeping on a comfortable and supportive mattress.
About their mattresses, Casper says, “We’ve created a mattress with the perfect combination of support, latex and memory foam that is the perfect firmness for everyone.” But you don’t have to take their word for it — they offer a 100 day trial period. If you decide the mattress isn’t right for you, Casper will schedule pickup and donate it to local charity or recycle it. Bonus points for ingenuity: The Casper comes in a box about the size of a small cabinet and basically expands as you unpack it. Neat, right?