sleepyogi
3 Things you can do when you Can't Fall Asleep
Many times we find it hard to fall asleep. Our body may be tossing and turning, with our mind thinking about the events of the day and the possibilities of tomorrow. It is times like these when we should get out of bed and do a few things to let our mind settle. Here are three exercises that I recommend for when you have a restless mind and can't fall asleep.
Go for a walk
A 10 or 15 minute walk can do wonders to prepare our mind and body for rest. The cyclical movement of one foot in front of the other can be very meditative. When we go outside it is typically a little cooler and when we return to our warm beds we will feel comforted by the blankets and will find it easier to fall asleep.
Legs up the wall restorative yoga
This is one of the essential restorative postures in yoga. You get an passive stretch on the hamstrings(backs of the legs), it aids venous blood flow back to the heart, and can ease lower back pain tremendously. I do this pose every day. To get into the pose I have included the three photos below.
Start with your knees bent, and one hip against the wall.
Then kick your legs up the wall as you allow your back to lay flat on the ground.
Rest here for 5 to 15 minutes.
You can put a pillow under your head if you have any tension in the neck, and keep your hips a foot away from the wall if you have very tight hamstrings.
Listen to a guided meditation
This gives your mind something to focus on. It can be great to allow your mind to listen to a calming voice, focus on the breath, and sink into the weight of gravity.
I offer a free 15 minute guided meditation for better sleep when you sign up for my newsletter below. You will get updates twice a month with new articles and more sleep wellness content like guided walking meditations and restorative yoga videos.