A stubborn zit. The urge to take a shut eye in the middle of a working day. Iffy memory. Erratic weight gain. Lacklustre skin with fine lines. Negligible libido. It’s funny how a single devil (read sleep deprivation) can unleash all those things and much, much more.
If counting sheep or putting the diffuser to use is doing nothing for your disturbed sleep patterns, you’re in dire need of something more serious, more effective. Chances are that an overfriendly neighbour or a random acquaintance might’ve suggested bed yoga, sleep supplements or natural sleep remedies, but you (being you) didn’t care to take mental notes.
#WakeUpCall… they work, honey!
Before we elaborate on why bed yoga is a legit thing, let’s talk about the easier way to catch your zzz’s. When nothing else works, medication is always the last resort. On that note, we’ve divided the world of sleep supplements into two broad buckets for educational purposes because KYC is a thing gaaiizz. Know Your Capsule, duh.
Here are few sleep supplements that’ll help you sleep better
Ayurvedic Sleep SupplementsIf you’re one of those who’d rather bear a splitting headache than pop a pill, Ayurvedic supplements are your thing, buddy. A safe blend of Ayurvedic herbs like Gokshura, Jatamansi, Katuki, Sarpagandha, Shankhapushpi, Tagara, Ashwagandha, and Vana Tulsi, these sleep capsules will keep you in the clear of side-effects associated with other supplements. Pop a pill when you’re ready to call it a day and you’ll be slumbering your way to glory.
Melatonin Sleep FormulasFirst things first, what the heck is melatonin? It’s a hormone secreted by the pineal gland of your brain which keeps control of your daily sleep-wake cycles. Consider this as your body’s internal clock. Melatonin levels start to rise in the dark, after the sun sets. So, when you’re busy looking for a bed to crash post 10 p.m. it’s your melatonin at play. But if the melatonin production in your factory is slacking, you need external help in the form of these oral formulas.
Now that that’s out of the way, let’s move on to the more fun stuff (read bed yoga). Whether you have 113 tabs open in your mind and your device at any point of time or are just suffering from general life-induced anxiety, falling asleep is a legit struggle. YOGA does seem like a brilliant four-letter solution but then you have also have another four-letter word that stops you from pulling out the mat – LAZY. Good thing, the lazy yoginis of the world took it upon themselves to devise yoga poses that can be nailed right in the middle of our blissful beds before we hit the hay. We tried it and were amazed at how a basic pre-bedtime routine of ten minutes could make a world of a difference to our shut-eye time.
Don’t freak out just yet! We know flexibility issues are real and haven’t overestimated our collective capacities. Sweet no?
Here’s a compiled list of yoga poses for good sleep
Legs Up The WallOr the Viparita Karani
- Sit on the bed facing the wall. Swing your legs up so your buttocks are square with the wall and as close to it as possible, while resting your entire back on the floor. Extend the legs up the wall.
- If the stretch is a bit too intense for your hamstrings, slide your bum a bit further away from the wall or support your hips with a pillow.
- Extend your hands alongside your body with your palms facing up. Stay in this position for as long as you can.
Child’s PoseOr The Balasana
- Start in a comfortable kneeling position. Sit on your heels and keep your big toes in constant contact.
- Next up, lower your torso forward, bringing your forehead to rest on the bed. Lower your chest as close to your knees as you comfortably can, while extending your arms in front.
- Keep your core engaged, hold the posture for ten long breaths and let your nervous system cool.
The Night Time StretchOr The Supta Baddha Konasana
- Lie on your back with your knees bent. Now join the soles of your feet and let your knees fall open, forming a diamond shape with your legs.
- If you feel a strain in your groin or around your thighs, elevate your legs by placing pillows under each knee.
- Rest your arms on your side or on your tummy and close your eyes. Concentrate on your breathing pattern and hold the position for as long as you can.