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10-Minute Yoga Routine for Better Sleep

Natalie
Stein
May 25, 2022
Lying Butterfly Pose
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In this article:

  • Yoga can help improve sleep. A 10-minute routine can be enough to have effects.
  • Child's Pose, Legs Up the Wall, Standing Forward Bend, Lying Butterfly Pose, and Corpse Pose are yoga poses that can be relaxing. 
  • Lark can help you get more sleep. With sleep tracking and insights, Lark's personalized coaching can help you reach your health goals.

Sleep is important for optimal health. It improves brain function, weight control, blood sugar and blood pressure management, and so much more. A bedtime routine can have benefits, according to research in BMC Public Health, and the Centers for Disease Control and Prevention says yoga can be an effective way to improve sleep.

You don't have to be a pro at yoga to do this 10-minute yoga routine. Just do your best, and modify the poses as needed. You can skip any that don't feel good on your body, and you can add extra poses that you like. Be sure to talk to your doctor about any sleep problems you may have, and if starting a yoga routine is a good idea for you.

The following yoga poses for sleep come from Harvard Medical School and Johns Hopkins. Hold each pose for 1 to 2 minutes.

1. Child's Pose

Child's Pose

Kneel on the floor with your shins along the floor, knees bent, and big toes together. Lower your torso onto your thighs as you slide your arms back, on the floor or mat, on the sides of your legs with palms facing the ceiling. Exhale and feel your back relaxing.

2. Legs Up the Wall

Legs Up the Wall

Sit sideways with one side of your body against the wall. Lie down on your back with your buttocks against the wall, face up to the ceiling, arms at your sides, and legs straight up against the wall.

3. Standing Forward Bend

Standing Forward Bend

Stand with feet hip width apart. Inhale, then exhale as you bend at the waist and extend your torso frontwards. Hold your elbows, place your hands on yoga blocks, or place your hands on the floor. After holding the pose, come up slowly to avoid being lightheaded.

4. Lying Butterfly Pose

Lying Butterfly Pose

Lie on your back on the floor with your legs bent and the soles of your feet pressed together. 

5. Corpse Pose

Corpse Pose

Lie on your back with arms and legs straight, and arms at your sides with palms up. Let your toes separate from each other if your ankles roll open. Relax completely.

More Tips for Your 10-Minute Yoga Routine

  • As you hold each pose, try to notice how each part of your body feels. 
  • Deep breathing and relaxing stretches can also help reduce stress.
  • No yoga pose should hurt. You can modify or skip any that cause pain.

Don't worry if you can't fit in 10 minutes of yoga during your bedtime routine. Doing yoga regularly at any time of the day can help you reduce stress, relax, and sleep better, according to a review article in International Journal of Yoga

Getting enough sleep can help you manage weight and lower your risk of chronic conditions, such as type 2 diabetes and hypertension. Lark can help you establish habits to get enough sleep.

Lark offers personalized coaching designed to help you make choices that are known to lower the risk for diabetes. The program can help you improve sleep habits by tracking your sleep and giving feedback on your sleep patterns. You can also get tips for better sleep, and insights linking sleep to health. Lark is available 24/7 through your smartphone to help you succeed.

You may be eligible to join Lark at no cost to you if your health insurer offers it as a covered benefit. Just click here to get started in finding out!

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