Slowing down the mind: 4 gentle Yoga asanas to overcome modern sleep struggles

In a fast-paced life, where technology dominates, and work hours are long and erratic, the mind is often busy even when you hit the sack. This is a bane of modern life which impacts health in the long run.

According to experts, light, physical activity, meal times and mental stimulation impact the interaction among the homeostatic drive for sleep, which accumulates during the day, and the body's internal biological clock also known as the circadian rhythm.

Himalayan Siddhaa Akshar, Yoga Guru, says, “Too much light, especially those from electronic screens, during the evening can disrupt melatonin levels, a hormone that plays a role in the sleep-wake cycle. Having a routine at night that makes it clear when it is time to sleep, or use cues, can help set up a predictable nighttime routine.”

The yoga expert adds that evening provides a chance to “slowly integrate a decrease in stimulation through the use of conscious movement, breathing and stillness, to prepare the mind and body to sleep.”

Need to slow down and how yoga can help

Dr Biplab Das, Director-Neurology, Batra Hospital, Delhi, says that in modern life, the mind often remains active at bedtime because of continuous screen exposure, work pressure, information overload and unresolved worries that leave little time for mental relaxation. "When we finally lie down, the distractions stop, but the brain may continue processing the day’s events and anticipating tomorrow’s responsibilities. Slowing down before sleep is therefore essential." 

The doctor points out that a simple bedtime routine involving gentle yoga, mindful breathing and meditation can help relax the body, reduce mental restlessness and prepare us for sleep. "Practices such as gentle stretching and slow, comfortable breathing encourage relaxation rather than stimulation. The goal is not to force the mind to stop thinking, but to gradually shift from a state of constant alertness to calmness. Consistent sleep timings and limiting screen use before bed can further support healthy sleep. However, if sleep difficulties persist and begin affecting daily life, medical evaluation is important, as chronic insomnia may require specific treatment," Dr Das says.

Gentle Yoga Routine Before Bed

A brief series of restorative yoga exercises can be used to release tension in the body and promote relaxation, says Yoga Guru Himalayan Siddhaa Akshar. He points out that it's not about a lot of exercise, but slow movement and relaxed breathing. He lists the following four asanas which he believes can help the mind slow down before bedtime.

1. Balasana (Child's Pose)

Balasana gently stretches the back, hips and shoulders. The posture is made easier by placing a cushion under the forehead. Let the breath smooth and natural and hold the position for 1–2 minutes.

2. Supta Baddha Konasana (Reclining Bound Angle Pose)

Supine, bring soles of feet together and allow knees to open comfortably. There is extra support with cushions under the thighs. This is a posture of relaxation that can help relax the body and provide a subtle cue to get into stillness.

3. Nadi Shodhana (Alternate Nostril Breathing)

Sitting in a comfortable position with spine straight. Gently close one nose and breathe through the other. Then exhale through the other nostril. Continue alternating with the right and left nostrils while breathing slowly, steadily and naturally.

4.Yoga Nidra (Guided Yogic Relaxation)

In Savasana, slowly focus on different areas of the body, relaxing the muscles as you go. A brief relaxation technique of five to 10 minutes can help to quieten the mind and develop a relaxed state.
 
(All Images by Magnific)

Consistency is key, experts point out

Regular practice of yoga combines the body, breath and mind. It can be useful to create a routine at the end of the day to help strengthen the sleep/calm connection. Experts say that reducing screen time, keeping lights dim and consistent sleep patterns, combined with regular practice of yoga, can go a long way in helping you slow down as the day ends.