7 simple exercises to help you fall asleep fast

Dean of the Faculty of Sports Industry at Synergy University, international hatha yoga instructor

What to do if you can’t fall asleep? What exercises help you fall asleep quickly?

There are many reasons why there are problems with sleep. A restless mind that finds it difficult to switch, emotional distress, hormonal disruptions or jetlag due to jet lag. Whatever the reason, yoga can help you fall asleep and sleep soundly through the night.

Breathing practice – pranayama

Benefits: shifting attention from external stimuli to sensations in the body, establishing a connection between mind and body, calming the sympathetic nervous system.

Technique

• Sit upright or lie on your back. Close your eyes. Place your right hand on your abdomen and your left hand on your heart.
• Take a deep breath in through the nose and exhale through the mouth. Repeat three times.
• Then inhale for four counts and exhale through your nose for eight counts.

Repeat 10 times until you feel grounded.

Child’s pose

Benefits: calms the mind and relieves tension in the back, neck and shoulders.

Technique

• Sit on your knees. Spread them apart, leaving your big toes together.
• Keeping your pelvis on your heels, lean forward and stretch your arms in front of you along the floor.
• Place your forehead on the floor at the level of your hair growth. Pull your shoulders away from your ears.
• Keep your arms straight, elbows not touching the floor.

Take 10 calm inhalations and exhalations.

Intensive stretching of the back

Benefit: improves circulation and function of the heart, digestive system and liver, stretches the spine and helps calm the mind.

Technique

• In a sitting position, stretch your legs out in front of you so that they touch. Draw the gluteal muscles back with your hands to feel the sciatic tubercles.
• As you inhale, arch your spine upward, and as you exhale, lean forward, trying to reach your belly to your thighs. Don’t try to touch your toes, it’s more important to keep your back straight and stretch your spine.
• Place your hands where they will lie.

Stay in this position for 10 breathing cycles.

Bound Angle Pose

Benefits: improves blood circulation in the pelvic organs, promotes loosening of the hip joints, lowers blood pressure, reduces tension in the mind and body.

Technique

• Lie on your back. Bring your feet together, bring them as close to your pelvis as possible and spread your knees apart.
• If the stretch in your hips is too intense, place pillows under each knee.
• Place your left hand on your heart and your right hand on your abdomen.

Stay in this position for 10 breathing cycles.

Back twist

Benefit: normalizes blood pressure and relieves tension from the spine.

Technique

• Lie on your back. As you exhale, pull your right knee to your chest, put your arms around it, keep your left leg straight.
• Extend the right arm to the right with the palm down. As you exhale, turn the body to the left, right knee tends to the floor. Turn your head to the right. Check, both shoulders should remain on the floor.
• Breathe evenly and calmly.

Stay in this position for 10 breathing cycles. Bring the body back to the center. Repeat to the other side.

Feet on the wall

Benefit: lowers blood pressure and calms the nervous system.

Technique

• Can be performed on a bed or on the floor. Sit sideways against the wall. Raise your feet on the wall.
• Lower your shoulders and head to the floor or bed.

Stay in this position for 2-5 minutes.

Shavasana

Benefit: relaxation of the whole body, relieving nervous tension.

Technique

• Lie on your back. Cover yourself with a plaid or blanket. Spread your legs out to the sides and let them relax completely.
• Spread your arms to the sides, palms up. Close your eyes.
• Take a deep breath and with an exhalation relax your entire body down to the tips of your fingers and toes.
• Mentally walk through the body – from bottom to top, relaxing legs, arms, abdomen, chest, facial muscles. Observe even and calm breathing.

Stay in this position for 2-5 minutes.

Do this complex every day, and you will fall asleep faster.