We live in an extremely stimulating world - going from long days at work spent in front of computers to heading home to flip on the TV or scroll through our social media feeds. With this lifestyle, it can be hard to “turn off” at the end of the day. Yoga can help hugely, and doing this 10 minute Yoga Sequence before bed, and with CBD should have you sleeping like a happy baby.
Our culture’s focus on staying busy combined with a plethora of screens and notifications competing for our attention might make us more productive and connected than ever before, but is also having devastating effects on our ability to achieve a truly restful state.
According to the National Sleep Foundation, 50 to 70 million American adults are reported to suffer from chronic sleep disorders. This culture of sleeplessness can lead to harmful side effects such as distracted driving, anxiety, and even depression, and has prompted many people to explore beyond pill popping for a cure.
One solution in particular has been found to be particularly helping for improving sleep: CBD.
Lauded for years by yogis and athletes, CBD is finally becoming part of the mainstream conversation. CBD has a calming effect on the nervous system, helping to relieve our overstimulated selves and has been proven to both reduce sleepless nights and improve the overall quality of our sleep.
While CBD taken on its own can lead to many of these benefits, taking CBD in combination with a short relaxing, restorative yoga flow before bed will further improve your sleep.
Restorative Yoga Before Bed
Yogis have long sworn by “yin” or “restorative yoga” to reduce stress and ease restlessness before bed. By getting consistent with nighttime routines, we send signals to our brain that it’s time to unplug from our busy lives and go to sleep.
Combined with the relaxing properties of CBD calming our nervous systems, this short and sweet yoga sequence will help you get to sleep faster, sleep more deeply, and wake up feeling refreshed and revitalized for the day ahead.
CBD & Nighttime Yoga Sequence In Short:
|Childs Post||10 Deep Breaths|
|Cat - Cow||10 Movements / Breaths|
10 Deep Breaths
|Wide-legged Side Fold||5 Breaths Each Side|
|10 Breaths Each Side|
|Happy Baby||5 Full Breaths|
Begin Your Nighttime Yoga Sequence
Prepare your space by turning off your phone or putting it on silent and putting your screens away for the night. It’s important to reduce the amount of “blue light” from screens that you see before bed because it can confuse the “time to sleep” signals with “wake up signals” that will make it harder to fall asleep.
Next, find your CBD oil and take your desired amount. Drishti Supplement’s Ānanda CBD Oil comes in two different potencies: 250mg and 500mg. If you’re new to CBD or have never tried it before, start by taking one dropper of the 250mg version. With continued use, you can experiment to determine the perfect amount for you depending on your individual needs and preferences.
It can take a few minutes to feel the full effects of the CBD oil, so taking it before your yoga routine ensures that by the time you’re finished, you’ll be fully ready for sleep.
Turn down the lights, put on some comfortable clothing, and do whatever else you’d like to make your space feel cozy and comfortable, including laying down a yoga mat or blanket (optional) or lighting a stick of incense.
#1 Child’s Pose
To begin your yoga sequence in Child’s Pose, come to a seat on your shins with your sitting bones pressed back to your heels. Gently spread your knees apart and fold your chest forward. Your arms will extend forward. Your palms and forehead can gently rest on the ground.
Take ten deep breaths here, breathing in and out through your nose. Try to smooth out your breath, making each inhale and exhale last for a count of five. Notice where you can release tension in your muscles and soften your body onto the earth.
Come up onto your hands and knees. Try to stack your shoulders directly over your wrists and your hips over your knees. On an inhale, gently press your chest forward and your gaze upward at a slight diagonal as your belly arches towards the ground. On an exhale, carve out your belly, pull your spine up towards the ceiling and direct your gaze underneath you.
Move back and forth between these two poses, ten times in each, matching the movement to your breath.
#3 Wide-Legged Fold
Come back to a seat on the ground and swing your legs out in front of you. Take your legs wide apart in opposite directions (but not so far that you feel strained). Flex through your feet and lengthen your spine, then gently fold forward, walking your hands forward with you as you do so. You should feel a deep stretch in your inner thighs. Release through your neck and shoulders by dropping your head and gently nodding it side to side.
Use your breath to help soften into the pose. Hold for ten deep, slow breaths.
#4 Wide-legged Side Fold
Keeping your legs wide, start to walk both hands towards your right leg. Place your right hand on your right leg (avoiding the knee) and gently bring your left hand up and overhead, reaching towards your toes. Stretch through your side body, but not so much that your left side begins to lift off the floor.
Breath and hold for five breaths, then walk your hands back through center, and repeat on the left side.
#5 Reclined Twists
Bring your legs together and come to lie down on your back. You can bring a folded blanket underneath your head if the ground is too hard. Bring your knees into your chest and wrap your arms around your shins. Gently rock side to side, massaging your lower back.
Take your knees towards your left side, stacking your right knee over your left and shifting your hips an inch or two to the right. Your arms will come out wide in a “T” shape and your gaze will turn towards your right fingertips.
Hold for ten breaths and repeat on the other side.
#6 Happy Baby
With your spine still reclined, take both knees back into your chest, then using your pointer finger, middle finger, and thumb, hold the big toe of each foot. Gently separate your knees towards opposite armpits, and keeping knees bent, reach the soles of your feet up towards the sky.
Hold for five full breaths.
For your final pose, keep your spine on the ground and extend your legs long. Take your hands down by your hips and turn your palms up towards the ceiling.
Close your eyes, empty your mind, and relax. With the CBD oil starting to work its magic, you should feel a sense of calm and ease through your body. Feel free to stay in this pose for 3-5 minutes, or do this final posture in your bed so that it can take you into a glorious, restful night of sleep.
Post Crafted By: Ruby LaBrusciano-Carris
Ruby is a yoga teacher, avid hiker, and freelance marketing and brand strategist based out of Portland, OR. When she’s not working on her laptop in one of Portland’s numerous coffee shops, you can expect to find her on the mountains, on her yoga mat, or scheming on a new adventure.