Zen and Zzz's: Unveiling the Transformative Power of Yoga for Busy Mums' Restful Sleep

Welcome to the chaotic yet beautiful world of motherhood, where bedtime often feels like a distant dream. In the hustle and bustle of being a super mum, quality sleep can become a rare commodity. But fear not, because in this blog post, we'll explore how practicing yoga and meditation can be your key to reclaiming those precious hours of rejuvenating sleep.

The Sleep Struggle for Busy Mums

At the end of the day, we are very tired after a busy day looking after the kids, doing housework, driving kids to after school activities and then trying to work in between, it’s exhausting and the only thing we long for is sleep. After we put the kids to bed, we find we have some time for ourselves, so we just start tidying up or do finish some chores or work we didn’t have time for earlier and before we know it, it’s very late. Finally, we go to bed, but we are so tired and find we can’t sleep because now we are thinking about our to-do-list for the next day. The stress builds up and the anxiety becomes real, so we can’t relax and get that important sleep.

As mums we often take on a lot which cause stress and worry that we find hard to not think of when we go to bed. We might fall asleep but then we wake up at 3am and can’t go back to sleep and just lay in bed worrying about the next day. When we wake up, we are as tired as when we went to sleep.

The Power of Yoga for Better Sleep

Practicing gentle yoga, a restorative practice or meditation before going to bed can help calm your nervous system and reduce your stress which will put you in a better position to fall asleep and stay asleep. If you learn how to unwind before going sleep, you will establish a good routine and teach your body and mind that it’s time relax.

There are some great yoga poses that can help you relax and improve your sleep.

1. Child's Pose (Balasana): The Ultimate Relaxation Pose

Child's Pose gently stretches your back, hips, and thighs, releasing tension after a busy day on your feet or sitting at a desk. This pose also has a calming effect on the nervous system, making it an ideal pose to wind down after a hectic day of mum duties.

2. Legs Up the Wall Pose (Viparita Karani): A Restorative Retreat

This pose is one of my favourites and has lots of benefits for an active mum who need to calm down the nervous system and relax before bedtime. By putting your legs up the wall you are reversing blood flow, promoting relaxation, and reducing swelling in the legs which can happen after sitting for many hours or just being on your feet all day long. Also, a good one if you commute to work and sitting in the car or after a long haul flight.

3. Corpse Pose (Savasana): The Art of Letting Go

Savasana is the ideal post for complete relaxation and mental stillness. It helps you relax helps you lower your blood pressure, reduce anxiety, and prepare both mind and body for a restful sleep.

4. Cat-Cow Stretch (Marjaryasana-Bitilasana): A Dynamic Duo for Spinal Flexibility

This flowing sequence relieves tension in the spine, neck, and shoulders. It’s an easy pose with many benefits as you connect breath with movement, promoting mindfulness and easing the transition from a hectic day to a peaceful night.

5. Butterfly Pose (Baddha Konasana): Unwinding Hip Tension

As mums we often have tight hips which stems from carrying and lifting your kids throughout the day or other static movements. Butterfly pose is an excellent way to open the hips and groin which can help them relax before going to bed.

Mindful Moments: Meditation for Sleep

Meditation is a powerful tool for calming the mind before going to bed. This can involve deep breathing exercises or guided meditation to shift your focus away from the day's stresses. You could do simple exercises such as a body scan, guided imagery or loving kindness meditation.

Mindfulness is a fantastic way in promoting a sense of calm and reducing racing thoughts before bedtime. As busy mums we often have a lot on which could be difficult to let go of which can hinder us to get a good nights sleep. Mindfulness helps moms break the cycle of overthinking and overwhelm by redirecting their focus to the present moment. This can prevent the mind from becoming consumed by worries about the past or anxieties about the future.

Creating Your Bedtime Ritual

It’s important to create a bedtime ritual when you wind down both body and mind.  Ensure you don’t use your electronic devices such as phones and laptop at least 1 hour before you go to bed as the blue light emitted by screens can interfere with the production of the sleep-inducing hormone melatonin. Instead put on some relaxing music, use essential oil in a diffuser, have a warm shower or bath and dim the lights. Ensure your bedroom is a place for relaxation and has an ambiance which encourage a good night sleep. Open the windows to let in fresh air or if it’s hot turn on a fan or air-condition to keep it cool. Having a good temperature when you sleep also helps you have a restful deep sleep.

It's important to create a routine that works for you, the main thing is to keep consistency to teach your internal body clock that it’s time to wind down and go to sleep.

What are the benefits of yoga and meditation for my sleep?

• Stress Reduction: Yoga poses promote the release of tension and stress, crucial for mums managing a myriad of responsibilities.

• Improved Sleep Quality: By incorporating these poses into a bedtime routine, busy mums can signal to their bodies that it's time to unwind and prepare for restful sleep.

• Mindful Transition: Yoga encourages a mindful transition from the busyness of the day to a state of calm, fostering a better mental space for sleep.

• Physical Restoration: These poses target areas prone to tension, such as the back, hips, and neck, aiding physical recovery from the demands of daily mum life.

In the whirlwind of motherhood, it's easy to neglect self-care, especially when it comes to sleep. However, by embracing the harmonious practices of yoga and meditation, busy moms can create a bedtime sanctuary that nurtures both body and mind. So, unroll that yoga mat, find a quiet corner, and embark on a journey to reclaim your well-deserved, restful sleep. Sweet dreams, supermums!

 Want to learn more about how you can create your own daily self-care routine and get a better sleep, join my Revitalise and Thrive: A 4-day yoga challenge to Reclaim your energy and Balance for Busy Professional Mums.” This is an opportunity for you to find out more how yoga can help you prioritise yourself through creating different self-care care practices that can improve your wellbeing both physically and mentally. You will feel more empowered and in balance when you look after your own well-being and a happier and more present mum around your kids.

Sign up today for this transformative journey guiding you through ways to nurture and reconnect with yourself. The challenge includes live guided yoga practices, meditation sessions, breathwork exercises and other tips all helping you in creating a daily self-care routine, providing you with some well-deserved me time.

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