In today's fast-paced world, sleep has become a precious commodity. With busy work schedules, endless liabilities, and the constant use of technology, it's common to struggle with getting enough quality sleep. Fortunately, yoga exercises and virtual meditation classes can help you achieve a further peaceful and rejuvenating sleep.

Restorative Yoga 

Yoga is a gentle and effective way to release stress and calm the mind, promoting better sleep. Here are some yoga exercises that can help better your sleep quality: 

Forward folds:  These poses help release pressure in the back and neck, which can be particularly beneficial for those who spend long hours sitting or standing.

Spinal twists:  These poses help release tension in the spine, which can help ease lower back pain and improve digestion.

Gentle inversions:  Poses like legs up the wall can help reduce swelling in the legs and promote circulation, which is particularly beneficial for those with a sedentary lifestyle.

Virtual Meditation classes 

Meditation is an ancient practice that helps to calm the mind and body. Virtual meditation classes offer a convenient way to learn and practice meditation from the comfort of your home. Here are some meditation ways you can try for better sleep: 

Mindfulness meditation:  focuses on the present moment, usually through breath awareness. It can help quiet the mind and reduce stress, promoting better sleep.

Yoga Nidra : Also known as" yogic sleep," this technique involves deep relaxation and visualisation. It can help reduce anxiety and promote deep, restorative sleep.

Guided meditation:  This technique involves following a guided audio or video that leads you through a meditation practice. It can be beneficial for beginners who are new to meditation.

Chanting and Breathing techniques : These techniques popularly known as Pranayama techniques like Bhramari, Anulom vilom and Nadi shodhana can have differing effects on the mind and body. 

Benefits of Yoga and Meditation for Sleep

Yoga and meditation offer multiple benefits for sleep, including.

• Reduced stress and anxiety Yoga and meditation help to reduce stress and anxiety, promoting relaxation and better sleep.

• Advanced circulation Yoga and meditation can help improve circulation, promoting better sleep.

• Better focus and concentration Yoga and meditation can help enhance focus and attention, making falling and staying asleep easier.

However, yoga for sleep should be very gentle and promote unwinding and relaxing as opposed to charging the body. However even a good charged morning yoga will tire and move the body well enough to make you feel ready to sleep at night.