Providing senior care for an elderly loved one can often cause occasional sleepless nights as the brain tries to process the many worries or concerns running through your mind. On the other hand if you are suffering from chronic insomnia, this can be harmful to your health. Research has shown that stretching before bed can be helpful to developing a better sleep pattern.
Harvard University performed a study and concluded that regular yoga helped people not only fall asleep faster, but stay asleep longer. A restful night’s sleep is necessary to face the many tasks that fill up the day when being a caregiver.
Yoga improves body alignment and flexibility, which are two things that can affect your rest time due to physical aches and pains. Yoga also aids in sleep because it involves relaxing the mind and body.
The following are yoga poses used to stimulate sleep:
Pigeon Pose – While down on all fours, put your right knee behind your right wrist with your right foot angled to the left. Place a pillow to the left side of your right leg and lay your stomach and chest on the pillow. Let your arms relax to on either side and relax your head to whatever side is most comfortable for you. While in this position, breathe deeply and then repeat on the opposite side.
Cobra Pose – Lying on your stomach, place your palms flat on the floor next to your chest. With your elbows close to your sides, inhale and stretch and lengthen your body while lifting your head and expanding your chest forward. Lift up as far as you can but keep your hips on the floor.
Seated Heart Opener – Sit in a kneeling position or with your legs out in front of you. Place your hands, palms down with finger pointing away from your body, on the floor behind you. Lengthen your spine as you inhale. Lean backwards, arching your back and lowering your head behind you, as you exhale. If you are sitting on your knees, push your hips into your heels.
Reclined Butterfly – Lie on your back with a pillow under your spine. Be sure that your hips are off of the pillow. Touch the soles of your feet together and let your knees drop gently to the sides. With your palms facing upwards, stretch your arms out to the side away from your body.
Reap the benefits of restful sleep by trying these yoga stretches regularly before bed. Proper sleep patterns can make a big difference in your health as well as the quality of senior care you provide.
If you or an aging loved one needs senior care in the Carmichael, CA area, remember Senior Home Care Services for all services needed. Call us at (916) 514-7006 for more information.
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