Sleep is essential for the body, and there are times when no matter how tired you get, getting good sleep throughout the night is tough. About a quarter of the population suffers from insomnia due to different reasons and face daytime fatigue due to this. The best way to say goodbye to insomnia is by practicing yoga before bed. There are three incredible practices that will give you a well-rested sleep.

Chandra Bhedna

The left nostril is connected with the cooling energy, and the right is for heat. This pranayama focuses on the left nostril and removes all the stress from your mind. Sit in a comfortable position and bend the index finger and middle finger to your palm, leave the ring and pinky finger extended. Now, press the right thumb on your right nostril and breathe through the left. Remove your thumb and place the ring finger on the left nostril to exhale from the right.

Padangusthasana

This activates the nervous system which releases any tension from your body and puts it to sleep. Stand with a good distance between your feet of about hip-width. Fold forward away from the hips slowly and grip your toe firmly with your index, middle finger and thumb of both the hands. Hold the pose for one to three minutes and make sure your head is down too. This relaxes the neck and your entire body.

Viparita Karani

This is a comfortable pose that refreshes your circulatory system which helps in giving you deep sleep. Place a block, pillow or cushion about 5 inches from your wall and bring your sacrum (base of your spine) on the pillow so that you have support on the bed or floor and the wall. Take your arms out to your sides straight with your palms facing down. Keep your feet relaxed on the wall for about five minutes!

Once you get the habit of practicing these three yoga poses for 20 minutes before sleeping, you are guaranteed to have the best sleep!