- In general, Yoga helps to sleep better. If you practice Yoga at any time of the day, you will most likely sleep quite well
- Meditation is very helpful before sleeping. When you meditate for just a few minutes, this should improve your sleep. Prayer also helps
- Some Yoga practicioners find it most helpful to do Yoga directly before going to sleep, but not doing the final relaxation on the Yoga mat but in bed instead - and fall asleep with a Yoga deep relaxation technique
- Some students find it helpful to read some inspiring books right before going to sleep
- Some students become very awake when practicin certain forms of Hatha Yoga and Pranayama. They find it difficult to sleep afterwards. Usually this problem will disappear after a few days. In these cases, meditation and/or reading of a spiritual book will be helpful
- Very challenging Yoga which gets the heart going should not be done immediately before going to bed. 1-2 hours before sleep is ok
- Especially helpful for a good sleep are Alternate Nostril Breathing, Forward bends and Spinal twist. And, of course, relaxation and abdominal breathing.
- When going to bed you can make autosuggestions like: "I want to fall asleep in 5 minutes. I want to wake up at 6 am. I will be full of energy when I wake up. Now I am very relaxed" Afterwards say some prayer or repeat a Mantra or do a deep relaxation technique. You will fall asleep quite well
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