To wake up feeling refreshed and ready for the
day ahead you need to put the ground work in at bedtime. Reading a
book, listening to relaxing music, or using essential oils, such as
lavender, are all activities that will help promote a much better
quality of deep sleep.


Yoga is wonderful before bed as it calms the nervous
system, which can be a big help if you're feeling over-stimulated
from the day. Dr Nerina Ramlakhan, Silentnight's sleep expert,
created a miniature routine especially for a Premiership footballer
who was having problems sleeping after playing football in huge
stadiums filled with noisy fans - but it works for everyone!


The routine only takes five minutes or so, and you
don't need any additional equipment. Why not give it a go before
bed tonight?


Child's Pose


Kneel down on the floor and bend down to the
ground with your arms above your head and palms resting on the
floor. This first step brings you into a childlike pre-sleep state
and helps you draw your energy inwards from the day. Think about
letting go as you rest in this pose.


Legs Up The Wall Pose


Lie on your back with your arms resting by your
side and palms facing upwards, then elevate your legs by resting
them against a wall or vertical surface. Elevating your legs brings
about further activation of the vagus nerve, and by facing your
palms upwards, you symbolise letting go and acceptance. Raising
your knees above the level of your heart is what deepens the
experience.


Corpse Pose (Savasana)


Lie on your back with your legs hip width apart,
feet falling to the side. Take your arms out to the side at a
60-degree angle to your body, with palms facing upwards. This is
the posture of deepest surrender and letting go.


For maximum benefit, aim to hold each pose for at
least 2-3 minutes, or as long is comfortable.


Have you tried yoga before bed? Let us know on our Facebook and
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pages.