10-Minute Bedtime Yoga to Improve Sleep Quality
Struggling to fall asleep at night? A simple 10-minute yoga routine can help calm your mind, relax your muscles, and prepare your body for deep, restorative sleep. Unlike intense workouts, bedtime yoga is gentle and focused on slowing down. Tonight, let’s explore a few simple poses you can try before bed.
Why Bedtime Yoga Works
Bedtime yoga lowers cortisol, reduces stress, and activates the parasympathetic nervous system. This tells your body it’s safe to relax and let go. When practiced regularly, it creates a natural signal for your brain: “It’s time to sleep.”
Easy 10-Minute Routine
- Child’s Pose (Balasana): Calm your breath and release tension in your back.
- Legs Up the Wall (Viparita Karani): Improves circulation and relaxes the lower body.
- Seated Forward Bend (Paschimottanasana): Stretches your hamstrings and helps your mind turn inward.
- Supine Twist: Gently massages your spine and detoxifies your system.
- Corpse Pose (Savasana): The final step — pure relaxation.
Enhance with Aromatherapy
Lavender or chamomile essential oil can deepen the calming effect of yoga. Place a few drops in a diffuser, or apply diluted oil to your wrists before practice.
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Final Note
Deep sleep is not about pushing harder, but about teaching your body to let go. With just 10 minutes of yoga each night, you’ll fall asleep faster and wake up refreshed.
📌 Save this article, and try combining yoga with aromatherapy and your favorite mat to power up your bedtime routine.
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