When was the last time you fell into bed knowing that as soon as your head hit the pillow you would drift off into sleep? According to the National Sleep Foundation, more than 60% of adults in the US get fewer than eight hours of sleep a night, and even more (around 70%) frequently experience trouble sleeping. However, a good night’s sleep is one of the most important happiness boosters. Sleeping well (and enough) increases well-being and reduces depression and stress levels. For a good night’s sleep and a serious happiness boost, add one or more of these nine practices to your bedtime yoga routine.

9 Practices to boost your bedtime yoga routine

1. Positive Reflections List

What we focus on affects how we feel. Focusing on the positive decreases depression and increases happiness. Writing down positive moments from the day can even help you sleep better. Before you go to bed, write down three things that went well during the day or that you are thankful for from the day. Be specific and reimagine the moment while you journal. Keep a dedicated small notebook for this list next to your yoga mat, or consider collecting them in a jar of awesome.

2. Sama Vritti Pranayama

The simple act of deep breathing can ease depression and stress. Breathing exercises also focus the mind away from stressors, calm it, and prepare it for sleep. Instead of lying awake worrying about the past or future, focus on deep breathing. To relax, try sama vritti (equal breathing) before bed. Breath in and out of the nose for an equal count. Start by counting to three and as you progress in your practice increase to four or five. Whichever breathing technique for sleep brings you joy and peace, focus all your attention on your deep breaths to help you wash away the thoughts and worries of the day.

3. Restorative Yoga

Set the mood for sleep with a restorative yoga practice to encourage relaxation. It’s a quiet, supported, and slow practice that promotes opening the body through the use of pillows, blankets, and long holds. Dim the lights, light candles, and try a few restorative yoga poses. A few of my favorites include supported Bridge pose (Setu Bandhasana) on either a block or bolster, supported Child’s pose (Balasana), and Legs Up the Wall pose (Viparita Karani).

4. Forward Folding Poses

Forward folds can activate the parasympathetic nervous system which is responsible for relaxation. Incorporate several forward bending poses , such as Standing Forward Fold (Uttanasana) and Seated Head to Knee pose (Janu Sirsasana), into your bedtime yoga routine to calm the mind and promote rest. There are other bedtime yoga poses that can also be used to prep your body and mind for rest.

5. Extra Long Savasana

Corpse pose (Savasana) reduces stress and tension. Let your breath be steady and even as you imagine the stress melting away with each exhale as your body settles deeper onto your mat. Placing a bolster or several yoga blankets under your knees will encourage deeper relaxation. You might even practice this pose in bed to help you fall asleep!

6. Relaxing/Meditative Music

Listening to calming music helps us unwind and induces sleep like a lullaby. Experiment with different meditative tunes while deeply stretching inrelaxing poses or while sitting in meditation. When you find something you like, listen for at least 45 minutes before going to bed. A consistent routine of playing calming music will create a cue for your body and mind to relax and prepare for a restful night.

7. Warm Milk with Nutmeg

Ayurveda, a healing system developed in India, is often referred to as yoga’s sister science. In Ayurvedic practice, spiced milk or golden milk is often recommended for sleep. The warm milk beverage includes nutmeg, which is a mild sedative. It can also contain turmeric, ginger, cardamom, and cinnamon. Add a little honey for sweetness, heat up a glass, sip, and enjoy!

8. Massage

Massaging your feet and head reaps major relaxation benefits. The body’s energy channels (nadis) begin at the forehead between the eyes and end in the feet. Pressure points are also found here. So, a quick massage has big relaxation returns. Use a warm oil and massage both feet and the head or temples, then soak your feet in warm water.

9. Essential Oils

Essential oils may relieve anxiety and depression. Lavender essential oil may be linked to better sleep. You can dilute the oil in a carrier oil (sweet almond, apricot kernel, etc.) and massage into your temples, wrists, or feet. You may also choose to use a diffuser, letting the scent permeate your room. There are many essential oil blends for sleep that you can explore using.

Create your bedtime yoga routine

Any or all of these will help you relax in the evening and eventually sleep better and feel happier. Pick the practices that speak to you and try them. You can practice evening yoga whenever is best for your schedule. Many people find these calming practices work best done just before sleep. Other people use evening rituals to help them shift modes from work time to downtime. Once you fine the routine that works best for you, stick with it! A regular and established bedtime routine will produce the strongest benefits of evening yoga.

Bonus: when you wake up, you can also start the day with some morning yoga and use these nine practices to boost your morning routine.

Let us know how the practices you tried worked for you and what other techniques you use in your evening rituals to promote rest, rejuvenation, and deep sleep.

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Given the stress and challenges of this past year, your inner critic may be at a dull roar by now. This harsh internal voice can contribute to “imposter syndrome” or a feeling that you’re not worthy of success. This roommate you would never choose might sound something like this: “I’m not doing anything well,” “I’m not as smart as my colleagues and not equipped for this job,” “I should be further along in my career; I’m stagnating,” “That person is so together,” “I am overwhelmed!” And as you listen to this inner voice, you may be thinking you are the only one in the world wired this way. The truth is, you are not alone.

As human beings, we are in a never-ending internal conversation with ourselves. The average person has 12,000 to 60,000 thoughts a day. About 80% are negative, and 95% are repetitive from the day before. We catastrophize. We add drama. We add unnecessary significance. 

But despite the amount of automatic negativity, there is good news! The good news is you do not have to be permanently stuck with this awful roommate delivering non-stop cruel commentary. You can choose your thoughts and change the narrative. (Audible sigh of relief!) Get started taming your inner critic today, and take back control with the following four practices.

Practice 1 – Clear Power Outages

Everyone experiences a temporary loss of power or confidence triggered by unmet expectations, mistakes, breakdowns, conflicts, and other people. Some power outages are small, while others can feel like a city-wide grid failure on New Year’s Eve. It can be extremely difficult to function during a power outage, causing you to spiral, and then spiral some more. Fortunately, the severity and time spent in these power outages can be drastically decreased with our three-step model. 

1. Take three deep breaths. 
2. Find a person you trust to talk through the power outage. Make sure this person understands they are there to give you the opportunity to be heard and not problem solve/give advice. When you share all the details out loud, it will be cathartic and mitigate the drama while trapped in your head.
3. Decide when you can let it go. Determine what actions you can take to help yourself reset.  

People continually tell themselves disempowering stories — about their circumstances, themselves, and others. Then, we go about collecting evidence to prove ourselves right.

In my 30s, when I was in corporate America, I was layered under a new manager as a result of a reorg. This change was a complete shock and disappointment. I was angry. I thought the new manager did not like me and did not value my contributions. I thought it would never work.

During the next few weeks, I collected evidence supporting this belief — all of the reasons why this was a mistake and why I should not be reporting to him. I got screwed, and this manager was not right for me. After weeks of suffering, losing sleep, and venting with a select few about how I was feeling trapped and unmotivated, my husband finally asked me in a calm supportive way, “Am I going to have to listen to this every night or do you plan to get a new job?” 

That was a wake-up call. I didn’t want a new job. I appreciated my team, my clients, my compensation and upward potential. But currently, my sleep, job satisfaction, and sanity were on the line! I realized the cost of this negative story was steep. This could not go on any longer, but I didn’t want to make a career change. It was then I talked to my closest friend Wendy (Fast Forward co-founder) who gave me valuable counsel — I could either continue down this path, or I could choose a new story and be happy.

“If you gave your inner genius as much credence as your inner critic, you would be light years ahead of where you now stand.” – Alan Cohen

I chose the new story: “I can learn from every manager.” This new story provided me with a new lens to look through, which led me to take actions I would not have otherwise taken. 

I sought out my manager’s council on challenges, and, to my surprise, he was helpful. I set up breakfasts with him to get to know him personally and found he was not so bad, after all. I made recommendations to improve the business and culture, and he listened! Within months, I had evidence for the new story and was thriving at work and home. 

You, too, can choose a new story using our simple three-step process: 

1. What is your negative story?
2. What is the cost of believing the story? Understand the cost of believing in that story and how it is holding you back from progress and happiness.
3. What is another story you can choose? Choose a new story that empowers you to move forward. 

Since we are often attached to our stories, it is quite valuable to get input from someone you trust like I did! The powerful practice of choosing a new story allows you to have an outlook that fuels you. You can choose to be right, or you can choose to be happy. 

Practice 3 – Run Your Own Race 

This expression comes from thoroughbred horse racing — jockeys put blinders on their horses so they focus on the track ahead and not the horse to the left and right. This is a powerful metaphor!  Comparing yourself to others is often disempowering and focuses you on what you don’t have versus what you do.  

Put your energy toward running your own race, so you can focus on your strengths and be your personal best. Here are some recommendations to do this: 

1. Limit scrolling through social media: The phrase Instagram versus reality exists for a reason. Spending hours in a rabbit hole of the cultivated image of people’s lives and adventures does not move you closer to your goals.
2. Focus on your strengths: Practice a glass half full attitude. Instead of focusing on your shortcomings, make a list of the valuable things you contribute — at work, personally and in the world! 
3. Shift envy to admiration: If you see someone advancing more quickly in their career, reach out to them for advice. Ask them to be your mentor. Tell them they are a role model to you. You never know what those conversations can lead to for your personal and professional growth. 

Practice 4 – Journal Daily 

This simple practice takes only six minutes a day and creates a huge impact. Journaling is proven to help people sleep better, lower stress and improve confidence and relationships. 

• Every morning, write down three things you are grateful for. 
• Every evening, write down three things that you are proud of and/or did well that day. 

While there are many things in life we can’t control, you CAN control your inner critic.  Start using these four practices today. You have one life — you are worth it. 

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