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Four Yoga Poses That Promote Better Sleep

Four Yoga Poses That Promote Better Sleep

Chances are if you’re over the age of 60, you’ve had a few experiences with insomnia. According to a study published by the Journal of Clinical Sleep Medicine, the overall prevalence of insomnia symptoms ranged from 30% to 48% in the senior population surveyed. If you’re struggling to fall asleep or stay asleep throughout the night, you certainly are not alone.

Several factors contribute to a poor night’s rest for seniors. Changes in hormones, chronic health conditions, pain, and side effects of medications are just some of the reasons why older adults struggle to sleep through the night. 

Quality sleep is important for all seniors. Poor sleep and insomnia put a senior at risk for fatigue, anxiety, depression, cognitive decline, and chronic disease. However, seniors who get at least seven to nine hours of sleep each night protect their physical, emotional, and mental health. 

September is National Yoga Month. Many seniors view yoga as a practice to build balance and flexibility. Yet, yoga has been shown to improve sleep, even among seniors. If you’re a senior who is up at all hours throughout the night, perhaps it’s time to incorporate a few yoga poses into your bedtime routine. Here are four yoga poses that promote better sleep. 

Seated Twist

Twisting postures stimulate the mind and body, helping to remove stress and anxiety. As you settle into this posture, signals are sent throughout the body that it's time to rest. Seated twists can be practiced while sitting on the floor or in a chair. Begin by sitting upright, elongating your spine. Place your right hand flat on the floor or chair behind you. Place your left hand on your right knee. Inhale, then exhale and twist to the right, looking over your shoulder. Hold this pose while taking five deep breaths. Repeat on the opposite side. 

Legs Up the Wall

This next pose is a total body relaxation that improves circulation and provides relief from swollen or cramped legs and feet. In essence, this inversion posture puts back into circulation bodily fluids that have been stored in the legs. Begin legs up the wall by lying on the floor next to a wall. Lie on a yoga mat or blanket and use a thin pillow for your head if needed. Keeping your tailbone on the floor, scoot towards the wall while lifting your legs perpendicular to the wall resting them against the wall. Keep your knees relaxed and your feet parallel to the floor. Relax and breathe deeply, holding this pose for no more than five minutes. Slowly come out of this pose and sit upright for at least 30 seconds before standing up. 

Child’s Pose

Child’s pose helps release tension in the hips and thighs, while also relieving pain in the neck and back. This posture also signals relaxation throughout the body, signaling it’s time for bed. Begin child’s pose by kneeling on the floor on a yoga mat or blanket. Take a deep breath in, then exhale while lowering the hips to the heels and forehead on the floor. If it’s more comfortable, you can spread your knees slightly apart to give yourself more space. Rest your arms overhead with your palms on the floor, or create a small pillow with your arms to rest your forehead. Stay in this posture for two to three minutes, focusing on taking deep breaths. When you’re ready to move on, slowly inhale and bring yourself into a tall kneeling position. 

Savasana

Savasana is often used as the final resting pose in most yoga practices. This posture promotes a sense of calm, improves circulation, and helps prevent stress and anxiety. The essence of this pose is to relax with intention, meaning that you don’t lie down and fall asleep. Begin savanna by slowly lying down on the floor, on a yoga mat or blanket. Rest your arms and legs evenly and symmetrically from your torso. Working from your feet to your head, tense one muscle group as tight as you can, hold for a few seconds, then exhale and relax those muscles. Once you’ve completed toe-to-head muscle tensing and relaxation, linger on the floor for a few more breaths, allowing your body and mind to completely relax. This is a great pose to do in bed, just before you fall asleep.

Are stress and anxiety caused by aging alone or losing some independence keeping you up at night? Visiting Angels Appleton is here to help. We make it our mission to make the transition to home care assistance as smooth as possible. We’ll work with you to develop a personalized home care plan that ensures you remain comfortable, engaged, and safe at home. We recognize that home care assistance is most effective when it can remain flexible. Our flexibility is a big aspect of our care and it allows us to accommodate situations many care providers simply cannot. Our senior care providers are available 24/7, around the clock. That means whether you need assistance in the morning, afternoon, overnight, on weekends, or on holidays, we have you covered. Let us help you so that you can rest more peacefully at night, knowing you have the care and support that you need. To learn more, please contact us today by calling 920-944-8000. 

Serving Outagamie County

Visiting Angels APPLETON, WI
17 Park Place #150
Appleton, WI 54914
Phone: 920-944-8000
Fax: 920-328-0324

Serving Outagamie County

Visiting Angels APPLETON, WI
17 Park Place #150
Appleton, WI 54914
Phone: 920-944-8000
Fax: 920-328-0324