Can’t Sleep? Get Rest With This 10-Minute Yoga Routine

Can’t Sleep? Get Rest With This 10-Minute Yoga Routine

Lifestyle | Posted by YouInc.com - March 15, 2017 at 12:30 am
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A stressful day and worry about tomorrow can make it hard to fall asleep at night. A 2016 RAND Europe study shows that Canada loses 80,000 working days a year to sleep deprivation at a cost of $21.4-billion. 

Austin-based Yoga Teacher Adriene Mishler says getting a good night's sleep starts with the practice of being present. "Small and mindful gestures to practice self-care before bed go a long way," says Mishler. 

"Close the computer by a certain time and keep it closed. Dim the lights at a decent hour to signal to the brain that it's time to rest. Cook to music, eat without your phone, light a candle. Run a bath."

Mishler shares a 10-minute routine for the YouInc community to reduce restlessness and sleep well:

  • Change into something comfortable and lie on your back. You can do this on the floor or in bed. 
  • Start to notice the natural ebb and flow of your breath.
  • Hug your knees into your chest slowly and with care. Close your eyes and take any movement that feels good; stretch your legs by holding one knee in and extending the opposite leg out. Repeat on the other side. 
  • Bring the soles of the feet together and gently open the knees wide. Place one hand on the heart and one on the belly. Gently deepen your breath. Soften your breath. 

For more night-time yoga and sleeping tips check out Misler's YouTube playlist, and read, The Science of Sleep.

 

What helps you get a good sleep? Share your comments with us below.

Tags: entrepreneurs, healthy sleep, mental health, relax, relaxation, routine, science of sleep, sleep, sleep cycle, stress management, yoga

Kristen Marano

Kristen Marano is a writer based in Toronto, Canada, and Perth, Australia. She’s passionate about connecting women in business to share honest stories and perspectives about the emotional challenges of their work. Follow Kristen on Twitter at Twitter.com/KristenMarano

Comments
Michael W Palmer
March 18, 2017 at 10:45 am
Some good ideas - or try our Melatonin Sleep Strips - SolvesStrips on Indiegogo... :) Michael w Palmer
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