If you find yourself tossing and turning and struggling to fall asleep, sometimes doing something totally different can help settle your mind and calm your body. Regularly practicing yoga has shown to improve sleep quality. However, even if you don’t have the will to do a full yoga sequence, there is one pose that will help you sleep better, and you can do it right from your bed: legs up the wall, also known as Viparita Karani.
This pose is usually practiced at the end of a yoga class, but simply on its own it is helpful for relaxing the body. When your body is relaxed, your mind will slow down, and this sets the stage for a good night’s rest.
Benefits of Legs up the Wall
This yoga pose requires barely any movement, power or flexibility, but has countless benefits. Because your legs are up the wall, this is a very gentle inversion, and is said to improve blood circulation, provide relief from a swollen feet or legs, and ease tension in the lower back. Because of the way your femurs (the tops of your thigh bones) fit into your pelvis in this pose, Viparita Karani is also very grounding. This means it can help ease anxiety, lower stress and calm the nervous system.
Struggling to sleep? How to do Viparita Karani
First have any props you might want. If you’re lying on the floor, you might want to put your yoga mat or a towel against the wall, so it can be under your body. You might also want a pillow or a yoga block close by, so you can prop it under your pelvis if you need it. Make sure you’re warm enough – put socks on and have a blanket close by.
- Sit with the right side of your body against the wall, with your legs bent and the soles of your feet on the ground.
- Swing your legs up the wall, bringing your torso to the ground. This might take some practice and some manoeuvring. Be patient. Your body should be in an L-shape, with your legs up the wall and your back, head and shoulders on the floor.
- If you feel pulling in the back of your legs (and you don’t enjoy the sensation), move a little away from the walls, so you can bend your knees slightly.
- Your pelvis should also be on the floor. If your pelvis is hanging in the air, either slide a pillow under your pelvis or move further away from the wall.
- Rest your hands on your tummy or extend your arms next to your body.
- Gently close your eyes and allow your body to surrender to the pose. Try to release tension in all areas of your body and breathe slowly and fully.
- You can stay in this pose for up to 20 minutes.
- If you simply can’t get comfortable with your legs up the wall, try a variation of the above by placing your legs on a chair, or your bed.
While this pose is safe for most people, do not do Viparita Karani if you have glaucoma, high blood pressure or any serious problems with your neck or spine.
Make your bedroom a sleep sanctuary
If you can’t sleep, turn your bedroom into a sleep sanctuary with luxurious linen, perfect pillows, black-out curtains and of course a good quality mattress. Look out for the following signs that your mattress could be culprit:
- It is more than eight years old
- The mattress squeaks and there are lumps and pumps on the mattress
- Signs of “taco bed” – when you seem to roll into the middle of the bed
- You get better sleep when you crash on the couch or in your child’s bed
- You wake up with aches and pains
If you think your mattress might be interfering with a good night’s sleep, use our handy Mattress Selector tool to find the best Sealy for you. Simply answer a few questions about your sleep style, and we will make a recommendation. Click here to get started.