1- Find out your Best Sleep Direction
Tips to do before sleep and helpful habits for better sleep
Tips when waking up
(Do not do if you are under any physical therapy or pain)
More breathing techniques to facilitate sleeping;
In case you woke up in the middle of the night or had a hard time going back to sleep, you can use any of these breathing methods. You may use these even before sleeping.
2- Viparita Karani or legs up the wall pose is both an asana and a mudra in hatha yoga. In modern yoga as exercise, it is commonly a fully supported pose using a wall and sometimes a pile of blankets. Choose any position from the below pictures that you easily can follow and do it as long as your body desires. Be easy and do not be hard on yourself.
Seated forward bend (Paschimottanasana): Paschimottanasana, Seated Forward Bend, or Intense Dorsal Stretch is a seated forward-bending asana in hatha yoga and modern yoga as exercise. Follow the picture but again always listen to your body to lead you to your limits. No worry, if you are too far from the instruction, you can do as little as you may and soon you will be surprised how our body can get flexible regardless of your age. The key is to be consistent.
3- Kudulini breathing-Shabad Kriya
4- Audio music therapy and mediation to fall asleep naturally
2-Bhramari Pranayama (Bee Breath); is very useful in instantly calming your mind down.
1. Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.
2. Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
3. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.
4. You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.
Breathe in again and continue the same pattern for 6-7 times.
Keep your eyes closed for some time. Observe the sensations in the body and the quietness within. You can also practice Bhramari pranayama lying on your back or lying on your right. While practicing the pranayama while lying down, just make the humming sound and do not worry about keeping your index finger on the ear. You can practice the Bee pranayama 3-4 times every day.
1- Ujjayi breathing technique for deep sleep
Ujjayi breath also known as "ocean breath" or "victorious breath" or "throat breathing" or “Darth Vader breath”. This is a form of controlled breathing or Pranayama that involves constricting the back of your throat while breathing and is often used with breath-based asana practice like vinyasa yoga or ashtanga yoga. This same yoga breathing can help you get to sleep.
How to do? To create the Ujjayi breath, one can constrict the back of the throat, similar to the constriction made when speaking in a whisper. Therefore, it is an audible breath that is often compared to the sound of the ocean or snoring. Although there is a constriction of the throat, the Ujjayi breath flows in and out through the nostrils, with the lips remaining gently closed. The breath should be both long, smooth, and subtle allowing the air to reach all the cells in your lungs. In the beginning, it may seem like a lot of work, but eventually, it should become effortless. For a beginner in yoga, exhalation with Ujjayi is relatively easier than inhalation. So you may start with learning Ujjayi exhalation.
if you are still in the bed you can do it when you are lying on your bed, Inhale slowly for a count of 4 and exhale slowly for the count of 4-6. It is important that the inhalation and exhalation are slow, soft, deep and long without any tension in the throat muscles. Just 8-10 Ujjayi breaths should be enough for putting you to sleep.