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Yoga Routines for a Great Night's Sleep: Relax and Unwind Before Bed

Yoga Routines for a Great Night's Sleep: Relax and Unwind Before Bed

In today's fast-paced world, many of us struggle to get a good night's sleep. Stress, anxiety, and the constant buzz of technology can all contribute to sleepless nights.

However, there are natural and effective ways to improve your sleep, and one of the most beneficial is through yoga.

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote relaxation and reduce stress. By incorporating yoga into your nightly routine, you can calm your mind, relax your body, and prepare yourself for a restful night's sleep.

Here are some yoga routines to help you unwind and get the sleep you deserve:

  1. Child's Pose (Balasana): Start by kneeling on the floor with your big toes touching and knees spread apart. Slowly lower your torso between your thighs and extend your arms in front of you with palms facing down. Rest your forehead on the mat and breathe deeply, feeling the stretch in your back and shoulders. Hold for 1-2 minutes.

  2. Standing Forward Bend (Uttanasana): Stand with your feet hip-width apart and slowly bend forward from the hips, letting your upper body hang loose. You can bend your knees slightly if needed. Grab hold of your elbows and gently sway from side to side, releasing tension in your neck and shoulders. Hold for 1-2 minutes.

  3. Seated Forward Bend (Paschimottanasana): Sit on the floor with your legs extended in front of you. Inhale and lengthen your spine, then exhale as you hinge forward from the hips, reaching for your feet or ankles. Keep your back flat and avoid rounding your spine. Hold for 1-2 minutes, breathing deeply.

  4. Legs Up the Wall Pose (Viparita Karani): Sit close to a wall and lie down on your back, extending your legs up the wall. Rest your arms by your sides with palms facing up. Close your eyes and relax, allowing your body to release tension and your mind to calm. Stay in this pose for 5-10 minutes.

  5. Corpse Pose (Savasana): Lie flat on your back with your arms by your sides, palms facing up. Close your eyes and relax your entire body, releasing any tension you may be holding. Focus on your breath, inhaling and exhaling slowly and deeply. Stay in this pose for 5-10 minutes, allowing yourself to fully relax.

These yoga poses can help you relax your body and mind, preparing you for a restful night's sleep. Practice these routines regularly, especially before bedtime, to experience the full benefits of yoga for sleep.

With consistent practice, you can improve your sleep quality and wake up feeling refreshed and rejuvenated each day.