Mattress Yoga: Yoga Poses for Sleep from the Comfort of Your Bed

We know that yoga, much like any form of exercise, can be a beneficial way to unwind and alleviate stress. But can a daily yoga routine help you sleep better?

Well, research suggests that engaging in yoga may lead to reduced levels of cortisol. Often known as the stress hormone, higher cortisol levels can be linked with difficulty falling and staying asleep, as well as negatively impacting blood sugar levels, blood pressure and metabolism.

So, could a daily (or nightly) yoga for sleep routine lead to a better night's sleep?

A study conducted in 2019 found that incorporating yoga exercises for sleep into one's routine can have a positive effect on treating and alleviating symptoms of insomnia.

That’s why we’ve partnered with personal trainer and yoga instructor Luke Hughes from Active Careers to create a simple yet effective 'Mattress Yoga' routine consisting of four yoga poses to help improve your sleep.

Introducing Mattress Yoga for Sleep

The four bed yoga poses for sleep, which we’ve picked for you to do directly from the comfort of your bed, include some traditional yoga moves and simple breathing exercises to help promote better sleep this winter.

Alongside our other Resolutions for Better Sleep, we’re strong believers in the power of yoga for improved sleep, relaxation and wellbeing, giving you time to yourself to unwind at the end of a long day.

Luke Huges says: "Adopting a quick bedtime routine of yoga poses for sleep and breathing exercises can help you relieve tension in the body, improve blood flow to your brain and increase oxygen uptake that can make you feel relaxed and drowsy ready for a good night’s sleep."

Our Top 4 Yoga for Sleep Poses

Read on to discover our top 4 mattress yoga poses you can do from the comfort of your very own bed. 

1. Lion’s Pose / Lion’s Breath

We start with a simple bedtime yoga exercise to get things going.

1. Sit cross-legged on the bed keeping your body upright with a straight back and look straight ahead.
2. Open your chest and move your shoulders back, keeping them relaxed and place your hands on the mattress either side of you for stability.
3. Take a big deep breath in through your nose.
4. Now open your mouth as wide as possible with your tongue out and exhale forcefully making a "ha" sound until all the air has been expelled from your lungs.
5. Take a few moments before repeating this exercise 5 times.

2. Bhramari Pranayama Breathing Exercise

As a breathing exercise, this should help you feel calmer and more relaxed before drifting off.

1. Sit cross-legged on the bed and place your hands on your knees. Keep your chest open and your shoulders back and relaxed.
2. Close your eyes and place your thumb over the cartilage of each ear (the flap just outside the ear canal).
3. Place your index fingers on your forehead and other fingers gently over your eyes.
4. Take a big deep breath in through your nose.
5. Breathe out through your nose keeping your mouth shut throughout.
6. As you breathe out make a sound like a bee, hence why this exercise is also referred to as the 'bee breathing exercise'.
7. Focus on keeping the humming as you breathe out and try to make it a constant, slow "buzz" as opposed to a short burst of air being released.
8. Repeat this 5 times

3. Shavasana

One of the simplest yoga poses, it’s perfect for doing as part of your bedtime routine - it only really involves lying down!

1. Lie down on your bed with your legs stretched out in a natural position with your feet facing outward.
2. Place your arms down by your side with your palms facing towards the ceiling.
3. Ensure your head, neck and back are straight in neutral alignment - take away your pillow if you need to.
4. Close your eyes and allow your body to sink into the bed.
5. Take long deep breaths ensuring to breathe in through your nose and out through your mouth.
6. Focus on your breathing rhythm to prevent your mind from wandering and try to keep this pose for 5 minutes.

4. Child's Pose

So simple a child could do it…

1. Start on your hands and knees on your bed, keeping your knees slightly apart and feet touching.
2. Sit back onto your heels. If you can’t do this, go as far as feels comfortable.
3. Stretch your arms out in front of you with your palms facing down on the bed.
4. Let your forehead gently rest in front of you on the bed. Use a cushion or a pillow if you can't get your head all the way down.
5. Now bring your arms back next to your legs with palms facing upwards and keeping your head and spine still.
6. Now inhale and exhale deeply for 8-10 breaths before taking a moment and then repeating 3 times.

 

So there we have it, 4 yoga exercises for sleep that we hope will help you drift off quicker and sleep better. Of course, you don’t have to leave it there, a light yoga or stretching routine before bed can help you ease tense muscles and relax into your evening.

Of course, if you think your mattress is a bit old and tired, and you want a new one for your new-found love of yoga, explore our full range of mattresses at Bensons for Beds. You’ll find something to suit your needs and budget, with a range of sizes, thicknesses and firmness ratings.