4 Ways You Can Relax Your Mind And Body To Sleep Better

Getting enough sleep is necessary for your well-being. Sleeping at the right time and for the right duration can protect your mental and physical health, and improve your quality of life. Sleep deficiency can increase your risk of chronic health problem and affect your productivity.¹

You may have difficulty sleeping due to back pain, physical and mental fatigue, disturbances, or even restlessness. Calming and relaxing your mind and body can help you sleep better. When you are tired or there are too many things going on in your mind, it becomes difficult to sleep.

Ways You Can Relax Your Mind And Body To Sleep Better

Here are a few exercises that will help you relax and relieve pain to help you sleep better:

1. Shavasana

Shavasana or the corpse pose is a yoga pose that relaxes all your muscles and joints. In addition to benefiting your body, it also helps you rest your mind and soul, which helps you sleep better. ²

Steps:

• Lie down on your back.
• Spread your legs evenly away from the midline of your body.
• Spread your hand with your palms facing up.
• Relax all your muscles. You can also place a pillow or a rolled towel under your head and knees to make it more comfortable.
• Slowly close your eyes, and start breathing deeply.
• As you breathe in and out, see yourself relax from head to toe.
• You will see yourself becoming more calm with all the tension released.
• Once you are relaxed enough, you can go to sleep.

When you breathe deeply, ensure that the inhaling and exhaling are not forced. Let it come naturally.

2. Pawanmuktasana

As the name suggests, Pawanmuktasana or the wind-relieving pose gives relief to your stomach and intestine, the pressure on the abdomen while doing the asana releases any trapped gases in the large intestine. It can also relax your back muscles and relieve any pain in the lower back.

Steps: 

• Lie down on your back, and relax your body.
• Bend your knees and bring them towards your chest.
• Inhale as your wrap your arms around your knees.
• Exhale as your hug your knees and press them towards your chest.
• As your inhale, your legs should move away from your torso and as your exhale bring them towards your torso.
• Breathe deeply and concentrate on your breathing. Try staying in the same position for as long as you can.

3. Viparita Karani

Viparita karani or Legs-up-the-wall pose has a quieting effect on the mind. It can help you get rid of the pain in your back that is keeping you awake. Additionally, it also increases circulation in the body.

Steps: 

• Lie down on your back near a wall.
• Ensure that your hips touch the wall, and raise your legs.
• Keep your arms stretched outwards. This opens your chest.
• Breathing normally, and stay in this pose for 1 — 2 minutes.

4. Wave Exercises

You can do wave exercises to relax your back. These exercises help to relax the deep muscles in your back to relieve pain.

Steps: 

• Lie on your back and relax.
• You can place a small pillow or a rolled pillow under your back and neck for support.
• Stretch your arms outwards near your torso.
• Start by swinging your legs and moving your head from side to side.
• As you so these, feel the vibrations.
• After doing this exercise for about 1 minute, lie on your stomach with your arms by your side.
• Shake your feet from side to side and feel the waves in your body.
• Do this for 1 minute.

When you are lying on your back, you can also keep your feet flat on the floor and move your hips and legs. This helps you stretch your lower and upper back.