The 15 Minute Bedtime Routine that Will Change The Way You Sleep

 

 

There’s nothing worse than lying in bed staring at the ceiling. It’s worse when you’re a parent, because you just know that someone is going to wake you up in the middle of the night and you really want to sleep while you can!  

You can do a simple yoga and meditation bedtime routine to quiet your mind at night. You’ll fall asleep more easily when you’re busy, stressed or overwhelmed. The routine only takes 10-15 minutes, and you can customize to your own needs.

Start With a Simple Yoga Routine

When you’re ready to head to bed, start by doing all of the tooth-brushing and face-washing that you need to do. Turn out most of the lights and plug in your devices (this is key!). After all of your regular bedtime chores are finished, find a comfortable spot on the floor. Make sure that you have some space to move around, turn off the fan, and keep the lights low. 

Once you feel ready, start a short yoga and stretching routine. I do two or three repetitions of each flow depending on how my body feels. I started doing this routine when I was a new mom, and it has served me well ever since! 

Sun Salutation: I do a modified version, and just complete the first 4 steps – from Standing Mountain Pose to Half Standing Forward Fold. This is a good warm-up and starts to calm my body a bit. Repeat.

Cat-cow pose: This is a great warm-up sequence that I learned while I was pregnant! It feels great on the neck and spine. Repeat.

Warrior I to Warrior II to Reverse Warrior: The warrior poses feel GREAT if you’re a runner. They require a little more effort than the other parts of this sequence, so sometimes I leave them out if I’m feeling particularly tired or I’m trying to shorten the sequence a little. Repeat the flow from Warrior I to Warrior II to Reverse Warrior.

Pigeon Pose (alternate sides): I’ve always had super tight hips, so I love this pose to stretch them and increase flexibility. Repeat a few times, alternating legs.

Cobra to Child’s Pose: This is my favorite part because it both feels great and is super relaxing to me. I start in Cobra and then flow into Child’s Pose. Child’s pose is so calming that I usually stay there for a while. I use this last flow to prepare for the meditation part of my routine.

Finish Up with Meditation

After the poses, settle into a comfortable Easy Pose or Half Lotus. Roll your wrists and neck, then eventually remain still. At this point, try to clear your mind. I don’t use a specific mediation technique, but if you’re interested in reading more, check out this guide for beginners. Stay in this position until you feel fully calm and relaxed. Your mind should be cleared of the day’s stresses.

Curl up in Bed Right Away

Then – and this is key – go straight to bed. Resist the urge to check your phone one more time! Simply turn out the lights and go to sleep. Zzzzz…..

Try It Tonight

Don’t be afraid to customize the moves and length of each section of the routine to fit your needs. Try out this super simple bedtime routine tonight and you will fall asleep more quickly and feel more rested tomorrow!