Sleep should be one of the most natural things we do as humans and a good night’s sleep is one of the healthiest things we can do for our mind and body on a day to day basis. Yet, with the stresses on modern life, even a straightforward daily routine can become overwhelming and illusive. In this day and age, we are bombarded with hundreds if not thousands of stress signals and if not managed correctly, these stresses can leave us with a head full of worry, unable to sleep or causing us to wake up in the middle of the night, brain going at a hundred miles an hour through tomorrows to-do list and what-ifs.

What’s the sleep solution?

Yoga and breathwork have been used for thousands of years to calm our minds and bodies and promote healthy sleep. Gentle restorative Yoga poses can stimulate sleep inducing processes in the body, and controlled breathing techniques can help you push away these nagging thoughts and feelings and help put your mind at rest. The guys from Energy for Life Fitness in Brighton have put together a short and simple routine that you can do before bed to optimise your sleep.

Seated Forward Fold

The seated forward fold is one of the most accessible beginner Yoga poses that you should incorporate into your “before-bed” exercises for good sleep at night.

Here is how to do it

Start by sitting on the floor with your legs together and stretched out in front of you, in staff pose. Then inhale as you lift your arms, reaching the sky.
Breathe out and gradually bend forward at the hips, leading through with your chest. Walk your hands forwards either side of your legs and if you can reach, hold the sides of your feet. Focus on lengthening through your spine and move your chest towards your thighs, rather than lowering your head to your legs and hunching your upper back.
Once you have settled into the pose comfortably, start taking deep breaths and visualise your breath going up and down your spine. Aim to hold the pose for 2-3 minutes.
If you find this pose challenging, try raising the height of your hips by sitting on a folded towel. You can also put pillows, blankets, or a bolster on top of your legs to comfortably rest your head or chest.

Why is the seated forward fold effective?

The seated forward fold is a calming and relaxing pose that tells the nervous system to calm down. It really helps to restore balance between your mind and body after long hours at work!

Fun-Fact:

In Yoga language, the seated forward fold is called ‘Paschimottanasana.’

Supine Twist

Supine Spinal Twist is yet another fantastic beginner-friendly exercise for a good night’s sleep as it helps aid digestion.

Here is how to do it

Lie down on your back.
Bend your knees and place the soles of your feet on the floor with your knees pointing toward the ceiling
Press into your feet, lift your hips off the floor, and shift about an inch to the right.
Breathe out, bring your right knee to the chest, and extend your left leg out flat onto the floor – inhale
Breathe out, and bring your right knee over the left side of the body – stacking your right hip on top of the left.
Reach your right arm out along the floor to your right side. Rest your left hand on the right knee, or you can extend it to make a T shape while turning the palms towards the ceiling.
Let your right knee and right shoulder relax towards the floor when you breathe out. Don’t force the stretch by pulling your right knee with your left hand.
Maintain the pose for 5 to 10 breaths, then release – inhale and roll onto your back while drawing your right knee into the chest. Finally, remove the legs to the floor to re-align the spine for a few breaths before moving onto the other side.

Why is the supine twist effective ?

The supine twist is an excellent way to stimulate digestion before bed dinner so you can sleep better.

Fun-Fact:

In Yoga, the Supine Spinal Twist is called ‘Supta Matsyendrasana.’

Seated Side Neck Stretch (ear towards shoulder)

After a long day of typing and swiping on our modern devices, this seated neck stretch will help you release tension in your upper traps (trapezius muscles). This will reduce muscle tightness, stress and headaches, whilst helping to restore a natural breathing pattern.

Here is how to do it

Start by sitting on the side of your bed, on a chair or on the floor in a cross leg position
Let your left arm hang by your side or anchor it by sitting on it or holding the side of your chair.
Put your right hand on the top of your head, and start gradually tilting the head to the right while bringing your ear to your shoulder.
Sit tall, and use a very mild pressure with the right hand to increase stretch – hold it for 15 to 30 seconds
Repeat for the other side
Do this 3 to 5 times for each side.

Why is seated neck stretch effective?

The seated side neck stretch is a great way to release the tension in your upper traps and Levator scapulae. This muscle group typically builds up more stress than any other area of our bodies, leading you to feel tight and wired all day long!

Legs up the Wall Pose

With so much sitting in our day-to-day routines these days, from office desks, to cars to sofas, your blood flow can suffer. Sitting or standing all day may pool in the lower parts of our body. Raising your legs helps get more circulation going in your limbs and avoid pooling blood.

Here is how to do it

Start by sitting on the right side beside the wall, bend your knees with feet drawn in towards the hips
Extend your legs up to rest them against the wall as you lie flat on the back
Your legs should be straight, you may need to adjust the distance of your hips from the wall to achieve this. Over time, as your hamstrings lengthen, move your hips closer to the wall.
Maintain this position for 2 to 3 minutes
Gently push away from the wall to release the pose
Take a few breaths to relax on your back
Draw in your knees to the chest and roll to the right side – rest for a bit before gradually moving to an upright position

Why are legs up the wall effective?

It helps with lymphatic drainage which not only helps to remove toxins from the body but also opens up channels for better blood flow.

4:6 Nasal Breathing for 2 minutes

Nasal breathing with a longer exhale than inhale can help reduce anxiety and stressed feelings by stimulating the parasympathetic nervous system. It also improves blood oxygen levels to promote better sleep.

Here is how you do it

Start by sitting upright in a comfortable position, keeping the spine tall.
With your mouth closed, breathe in through your nose for a count of 4 seconds. Focus on using your diaphragm to draw the air down. Your belly and lower ribs should expand outwards
Gradually exhale through the nose for 6 seconds and repeat the cycle with your next nasal inhale
Do this for at least 2 minutes (12 cycles of breath) or longer if you prefer.

Why is 4:6 Nasal Breathing effective?

It helps slow your heart rate and relax your body and mind by moving you out of “fight or flight” mode and into a state of “rest and digest”. The mindful process of counting your breaths helps clear your mind.

Conclusion

This routine really helps settle your mind and release tension in your body and prepare it for sleep. Stimulating your parasympathetic nervous system, which is responsible for restoring and regenerating the body after a long day is probably one of the best things you can do. We also recommend finishing your evening meal 3 hours before sleeping and reducing your screen time about 2 hours before bed to synchronise your circadian rhythm.

Tom Powell

Head Coach & Owner at Energy for Life Fitness

With over 15 years of experience as a trainer in the fitness industry in both the UK and Australia, Tom’s approach to health and fitness is to coach people to find an optimal balance in life. Tom has experience working with individuals from all walks of life, as well as teaching in a group environment. Tom is fully qualified as a personal trainer and has continued his education as a CHEK Exercise Coach, specialising in functional movement assessment, programming, and lifestyle coaching.

Energy for Life is a community-based business in Brighton, UK, offering inspirational yoga, Pilates, strength and fitness classes as well as 1-2-1 coaching, our 30-day nutrition and lifestyle RESET, and online classes. Learn more at energyforlifefitness.com