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Adequate sleep makes us feel better, but the benefits go way beyond just being in a good mood. Studies show the right amount of sleep affects our health and the quality of our life. View the National Sleep Foundation’s sleep times chart to see how many hours of sleep you need.

The benefits of the right amount of sleep are widespread and include the following: better mood, stronger immunity, improved memory and attention, lower risk of injury, better weight control, clearer thinking, improved sex life, longer lifespan, less inflammation/pain, increased creativity, improved athletic performance, and lower stress levels. Wow, sounds good to me!

Restorative yoga activates the parasympathetic nervous system, sometimes referred to as the “rest and digest” response, which supports digestion, relaxes muscles, lowers heart rate, and promotes a good night’s rest.

Try this sequence of 6 gentle yoga poses right before you turn in for the night to help calm your mind and body for a good night of sleep.

Pose #1 Prasarita Padottanasana, Standing Straddle Forward Bend or Wide-Legged Forward Bend

• Stand at the side of your bed, in a straddle position, with the legs about 3-4 feet apart and slightly pigeon toe the feet.
• Hinge forward from the hips coming into a forward bend, keeping the back long.
• Rest the forehead on crossed forearms resting on the bed or on a pillow. If you want to come into a deeper forward bend, step away from the bed and let the head and torso come closer to the thighs, keeping the back long.
• Let the knees be soft, not locked, pull the navel in toward the spine.
• Breathe smoothly in and out through the nose. Stay for 5-1o breaths.

Benefits:

• stretches the hamstrings (back of legs) and muscles along the spine
• tones the core muscles
• calms the brain
• relieves mild backache

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Pose #2 Bhaktasana, Devotional Pose, also referred to as Balasana, Child’s Pose

• Come onto your hands and knees on your bed. Grab a standard or larger size pillow.
• Take the knees wide and place the pillow between your knees.
• Lay the torso down over the pillow and extend the arms overhead. Let the arms relax.
• Turn your head to one side and take 5-10 breaths. Turn the head to the other side and take 5-10 slow, steady breaths.

Benefits:

• stretches and opens hips and elongates the spine
• calms the mind
• releases tension from the neck and shoulders

Tip: If it makes the pose more comfortable, place a pillow behind the knees, between the calves and the back of the thighs.

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Pose #3 Janu Sirsasana, Head to Knee Pose

• Sit on your bed with the legs extended (Dandasana)
• Bend one knee into the chest and open the knee to the side with the sole of the foot against the inner thigh.
• Inhale and lengthen up through the spine, exhale tilt the pelvis forward, coming into a slight forward bend, keeping the spine long.
• Place your hands on your mattress on either side of the leg.
• Breathe in and out through your nose steadily and smoothly for 5-10 breaths.
• Repeat on the other side.

Benefits:

• calms the mind and nervous system
• helps relieve mild depression and anxiety
• stretches hamstrings
• lengthens the spine
• reduces stress

Tips: Let the knee be soft, it’s fine to have a little bend in the knee. Keep the head in alignment with the spine, don’t let the head hang down toward the leg.

Pose #4 Supta Matsyendrasana, Reclined Spinal Twist

• Begin lying on your back. Bend your right knee into your chest.
• Take your left hand to the outside of your right knee. Take the right knee across the body to the left, twisting.
• Open the arms into a “T” position. Relax both shoulders down into your mattress.
• Turn the head slightly to the right, if desired.
• Relax here, breathing in and out smoothly through the nose. Stay for 5-10 breaths.
• Inhale as you bring the knee back to center, coming back onto your back.
• Exhale as you extend the right leg and lower it to the mattress.
• Repeat on the other side.

Tip: Place a pillow under the knee for a comfy, gentle, relaxed twist.

Benefits:

• stretches hips and back
• opens tight shoulders
• improves digestion
• quiets the mind
• releases and elongates muscles along the spine

Pose #5 Supta Baddha Konasana, Reclining Bound Angle Pose

Have two pillows handy to use under the knees.

• Lying on your back, bend your knees place your feet on the mattress in close to the hips.
• Open your knees to the sides, bring the soles of the feet together. Let the knees rest on the pillows.
• Place both hands on the low belly, just below the navel.
• Breathe easy, smooth and steady for 5-10 breaths.

Benefits:

• stretches the inner thighs
• opens the hips
• calms the nervous system
• improves digestion and circulation in the lower body

Tip: Use the pillows under the knees so you can experience opening through the hips and groins without straining any muscles.

Pose #6 Savasana, Corpse Pose

• Lying on your back with the legs extended, let the feet be slightly wider than hip-width distance apart. Let the legs relax and fall open.
• Place the arms alongside the body, but away from the body so they are not touching the body with the palms facing up.
• Take a body scan beginning at the top of the head, bringing your awareness to different parts of the body, consciously releasing tension and relaxing each part.
• Feel the weight of your body in contact with your mattress and pillow.
• Bring your awareness to your breathing and feel the rise and fall of the chest with each breath.
• When the mind wanders off into the past or the future, just let the thoughts go and return your awareness to your breathing.
• Stay in savasana for approximately 5 minutes.
• After you complete your savasana, crawl in under the covers and turn out the lights. Nighty-nite.

Benefits:

• deeply rejuvenating
• decreases heart rate and respiratory rate
• helps reduce headaches, fatigue, blood pressure, anxiety and insomnia
• relaxes the body
• calms the brain
• helps relieve mild depression

Tips: If you feel low back tension lying on your back, placing a pillow under the knees may be helpful. Place a blanket over the body if you feel chilled or vulnerable.

Try these six poses before bed and see if it helps you relax into a better night of restful sleep. Check out my post, 10 Best Essential Oils for Sleep. Sweet dreams!