Overthinking at Night? This Simple Yoga Routine Will Help You Sleep Better

Do you lie in bed thinking too much? Do thoughts about the past or future keep you awake? Overthinking at night can make it hard to sleep and leave you feeling tired the next day. If your mind won’t slow down, yoga can help. A simple bedtime yoga routine can calm your body, relax your mind, and help you sleep better.

How Overthinking Affects Your Sleep

When your brain is too active, your body stays alert. This makes it hard to relax and fall asleep. Over time, poor sleep can make you feel tired, anxious, and even sick. Many people experience difficulty sleeping due to stress, work pressure, personal problems, or even excessive screen time before bed. If you often find yourself lying awake at night, unable to turn off your thoughts, you are not alone.

Scientific research shows that stress leads to increased cortisol levels (the stress hormone), which makes it harder to relax and fall asleep. Chronic stress and lack of sleep can also weaken the immune system, cause mood swings, and reduce overall productivity.

A gentle yoga routine before bed can help your body and mind relax, so you can sleep deeply and wake up feeling refreshed. It also promotes mindfulness, which can help break the cycle of negative thoughts and overthinking.

5-Minute Breathing Exercise to Calm Your Mind

Before starting your yoga routine, take five minutes to focus on your breath. This will help in clearing mental clutter and preparing the body for sleep. Try this:

1. Deep Belly Breathing: Inhale through your nose for four seconds, hold for four seconds, and exhale through your mouth for six seconds. Repeat five times. This helps activate the parasympathetic nervous system, which calms the body.

2. Alternate Nostril Breathing (Nadi Shodhana): Close your right nostril, inhale through your left, then switch and exhale through the right. Repeat ten times. This helps balance your mind, reduces stress, and improves oxygen flow.

   
   

A Simple 10-Minute Yoga Routine for Better Sleep

Do these poses slowly and with deep breathing to maximize relaxation and relieve tension from the body:

1. Child’s Pose (Balasana) – 1 Minute

   • Sit back on your heels, stretch your arms forward, and rest your forehead on the floor.

   • Breathe deeply and let go of stress.

   • Helps release tension from the lower back and shoulders.

   • Here's a video guide for this asana:

     https://youtu.be/nMp3MlTz9fA?si=ifB5GDkA5xdEZZqE

     
     

2. Seated Forward Fold (Paschimottanasana) – 1 Minute

   • Sit with legs straight, reach forward, and relax your head toward your knees.

   • This stretches your spine and calms your mind.

   • Improves digestion and helps reduce anxiety.

   • Here's a video guide for this asana:

     https://youtu.be/SLIaql7h6RQ?si=fXVsCZbDrSE4xeXL

     
     

3. Legs Up the Wall (Viparita Karani) – 3 Minutes

   • Lie on your back and rest your legs against a wall.

   • This pose improves blood flow and clears mental clutter.

   • Helps reduce swelling in the legs and relieves headaches.

   • Here's a video guide for this asana:

     https://youtu.be/xmcDj4Bf--0?si=42g4estwxCtrZ4mC

     
     

4. Supine Spinal Twist – 2 Minutes (1 Minute Each Side)

   • Lie on your back, bring your knees to your chest, and drop them to one side while keeping your shoulders on the floor.

   • This releases tension and helps your body relax.

   • Stimulates digestion and detoxifies internal organs.

   • Here's a video guide for this asana:

     https://youtu.be/ezyMaQEaVaI?si=P-1-TTqR6H2Qwx4t

     
     

5. Corpse Pose (Savasana) – 2 Minutes

   • Lie flat on your back, arms relaxed, and take deep breaths.

   • Let go of all thoughts and allow your body to rest.

   • Helps lower blood pressure and slows down the heart rate.

   • Here's a video guide for this asana:

     https://youtu.be/1VYlOKUdylM?si=Fh_LWL39r0B9P6QW

   
   
   
   

Additional Tips to Improve Sleep Quality

In addition to practicing yoga, consider these simple lifestyle changes for better sleep:

• Limit Screen Time Before Bed: Avoid using mobile phones, laptops, or watching TV at least 30 minutes before bedtime. Blue light from screens can disturb melatonin production, making it harder to sleep.

• Create a Relaxing Night Routine: Take a warm shower, drink herbal tea, or read a calming book before bed.

• Keep a Journal: If overthinking keeps you awake, write down your thoughts in a journal. This can help clear your mind and reduce anxiety.

• Stick to a Sleep Schedule: Try to go to bed and wake up at the same time every day. This helps regulate your body’s internal clock.

• Avoid Caffeine Late in the Day: Coffee, tea, and energy drinks can keep you awake. Opt for caffeine-free herbal teas like chamomile or lavender instead.

  
  
  
  

Final Thoughts: Unplug and Unwind

To get the most from this yoga routine, turn off screens at least 30 minutes before bed, dim the lights, and create a relaxing bedtime habit. Doing this routine every night will help your mind slow down and welcome sleep naturally.

Next time your mind won’t stop racing, try this simple yoga routine and experience the power of relaxation. Sweet dreams!