Welcome to your Bedtime Yoga Class for Insomnia.
Unroll your yoga mat and join me for an evening yoga class to stretch, relax and let go of the day! This gentle yoga sequence is designed for those who struggle with insomnia, tossing and turning all night long, helping to calm and soothe the mind by entering a state of full relaxation.
This is a restorative yoga class, which does include props, so please grab a bolster or two pillows from your bed to support you throughout the postures. This bedtime yoga experience includes intention setting (my absolute fav) and postures like supported downdog, side body stretch and child’s pose to help the body release any and all tension.
You’ll come off the mat feeling relaxed, supported and ready to enter into a full night’s sleep.
Related: Want more bedtime yoga? Check out this class!
Now to be transparent, sleep and me have an on and off fling. Some nights I drift to bed with ease, while other nights I lie awake feeling like a squirrel at a rave. I’m often envious of my husband who effortlessly falls asleep like it ain’t no thang. 😴
It’s safe to say, I’m a night owl with a mind that loves to kick on at bedtime and think about all the things. If you’re just like me, at the rave and thinking all the things, here’s some important info.
Insomnia is caused by a variety of health issues – chronic pain, depression, anxiety, menopause, heartburn – but the root cause is an overstimulation of the nervous system.
So how do we simmer down and sleep easy? For me, the key to change will be creating a structured routine that becomes embedded in my nervous system through repetition, consistency, and practice.
Related: Add in this pranayama to help calm and soothe before bed!
Ideally, I’d like to be falling asleep around 10 PM, the time that Ayurveda (sister science of yoga) suggests for mental digestion and processing. In order for this to happen, screen time has to end by 9 PM sharp…. this is a work in progress for me!
Below are some ideas for the sleep strugglers here ⬇️
- Create a 10-30 minute routine that includes relaxing and restorative yoga poses (use this yoga class for inspo)
- Add in any additional self-soothing techniques (journaling, breath work, myofascial release, reading, dimming lights, lighting candles)
- Repeat this routine for 40 consecutive days
Which brings me to today’s yoga class, designed for anyone who wants to create an evening bedtime routine…
Remember how I said the root cause of insomnia is overstimulation of the nervous system?
Restorative yoga is THE SALVE for this!
It promotes grounding through creating a sense of safety throughout the whole body so the mind and body can rest and relax.
I invite you to use this class as part of your evening routine, and comment with I RELAX AND LET GO on the YouTube video so I know you’re committing to this intention too.
Meet ya on the mat (wear your jammies, btw),
Allie, xx
