Ditching Nightly Phone Scroll for Yoga Sessions - Discovering a Newfound Energy
In a bid to wind down evenings and improve sleep quality, one individual has embarked on a new routine: pre-bed yoga. For a week, they've been limiting their evening scrolling and instead, rolling out their Sweaty Betty Balance Yoga Mat for a calming pre-sleep yoga flow.
Their routine includes gentle, restorative poses designed to calm the nervous system and prepare the body for deep relaxation and sleep. Poses such as Child's Pose (Balasana), Legs-Up-The-Wall Pose (Viparita Karani), Reclined Twist Pose (Supta Matsyendrasana), Seated Forward Fold (Paschimottanasana), Butterfly Pose (Baddha Konasana), Cat-Cow Stretch, Corpse Pose (Shavasana), and Reclined Bound Angle Pose (supported variant) are all part of their nightly ritual.
The author's favorite pre-bed yoga tank top is ultra-soft, sweat-wicking, and made from 90% recycled water bottles, reflecting their preference for eco-friendly clothing. They recommend wearing lightweight, comfortable yoga clothing for a relaxing pre-bed yoga experience.
After a week of practicing 10 minutes of pre-bed yoga every night, the author noticed a significant improvement in their sleep quality. Their deep sleep phases increased consistently, and they felt more productive and less brain foggy in the mornings. Moreover, they noticed a decrease in sleep latency, with their sleep latency dropping from the usual 20 to 30 minutes to just a few minutes.
Pre-bed yoga is not just about flexibility; it's about helping the body settle. It's a gentle way to counteract the high cortisol levels spiked by endless screen time before bed. It's a nightly reset, a way to unwind and prepare for a good night's sleep.
There are numerous free pre-bed yoga videos available online to stream, making it easy for anyone to incorporate this practice into their nightly routine, regardless of flexibility levels. It's best to find a rhythm that works for you, ideally practicing between 30 to 60 minutes before bed, with devices off and the room calm.
Studies link phone scrolling before bed to disrupted melatonin production and increased sleep latency. In fact, a 2020 report found that 73% of adults admit to scrolling their phones within 30 minutes of bedtime. Practicing pre-bed yoga instead can offer a healthier alternative, promoting total physical and mental stillness, reducing stress hormones, and creating ideal conditions for falling asleep faster and improving sleep quality.
Yoga instructors and sound practitioners, such as Nancy Trueman and Eloise Skinner, advocate for pre-bed yoga as a way to wind down and prepare for a restful night's sleep. So, if you're looking for a new way to unwind before bed, consider giving pre-bed yoga a try. It might just be the key to a better night's sleep.
[1] Yoga Journal - Yoga for Sleep [2] Cleveland Clinic - Yoga for Better Sleep [3] Healthline - Yoga for Better Sleep [4] Verywell Fit - Yoga Poses for Better Sleep [5] Psychology Today - Yoga for Sleep
- Their routine of pre-bed yoga includes poses like Child's Pose, Legs-Up-The-Wall Pose, and Reclined Twist Pose, aimed at calming the nervous system and improving sleep quality.
- The author favors eco-friendly clothing and prefers a sweat-wicking, ultra-soft yoga tank top made from recycled materials for their pre-bed yoga practice.
- After a week of pre-bed yoga, the author experienced improved sleep quality, with less brain fog and shorter sleep latency.
- Pre-bed yoga is more than just flexibility; it's a gentle way to counteract high cortisol levels caused by screen time before sleep, promoting physical and mental stillness for better sleep.
- Numerous free pre-bed yoga videos are available online, allowing individuals of all flexibility levels to incorporate the practice into their nightly routine.
- Yoga instructors like Nancy Trueman and Eloise Skinner endorse pre-bed yoga as a method for winding down and preparing for a restful night's sleep, suggesting that it could be a key to better sleep for many. [1 - 5] refer to various articles discussing yoga for sleep and its benefits, while [6] lists two yoga instructors who advocate for pre-bed yoga.
