Many athletes with a professional status adopt certain sleep routines to keep their minds and bodies in the best condition, including incorporating several minutes of yoga before bed with moves – such as the warrior one with side bend – to support their sleep pattern.With all of the studies that tell us the negative impact reduced sleep can have on us, it’s unsurprising that there is also a great amount of research put into how to get a better night’s rest in your bed.With a simple combination of stretching and meditative methods, it can help to address the day’s tensions, strengthening and realigning the lower back, reducing the chance of night waking due to aches and pains.Some of the yoga moves to research and include are:
• Warrior one with side bend, which will lengthen the calves, side waist muscles and hip flexors• Functional squat, to realign your legs and pelvis and stretch your spine• Supine bent-knee twist, which opens up your chest, increases the blood flow to your abdomen and pelvis and enhances the mobility of your middle back
Also, backward-count meditation as you drift off to sleep can add benefit too. Lengthen your breathing pattern, counting to five as you inhale and exhale, and pause for two after each exhale. Once a rhythm is established, use the breaths in and out to count backwards from 20. The few minutes this takes should send you off to the land of Nod; if not, repeat the process, counting back from 40.Taking a few moments to complete the above moves and stretch your body before bed could reduce the risk of waking during the night, making for a more restful sleep.
