Day 24 Sleep Tip

Today we have another exercise and movement option for you to try!

There are many positive effects yoga can have on wellness, including improved mental and emotional health and stress, relief of some types of pain, weight loss, and improved sleep.

Yoga has been shown to help benefit all age ranges and improve sleep. From children to the elderly, yoga provides numerous health and sleep benefits.

For instance, sleep disorders are common among children with Autism Spectrum Disorder. Yoga as a behavior intervention can lessen stress for children with ASD and improve their mental health, which can help with sleeping difficulties. It can also help parents and subsequently the well-being of the whole family.

Adult women in particular often have more difficulty sleeping than men. Studies have demonstrated that yoga can benefit many subpopulations of women. For example, pregnant women who practice yoga have reduced sleep disturbances in addition to reduced prenatal anxiety and depression. Women in menopause who practice yoga have also found similar outcomes; they have improved sleep and reduced depression and anxiety .

Elderly populations also often report having sleep disturbances. These disturbances range from snoring to insomnia to restless leg syndrome (RLS), which can affect one’s overall quality of life. Preliminary research has shown that elderly people who do yoga regularly have both improved quality of sleep and improved overall quality of life.

There are many ways that yoga can help improve the quality of sleep:
*Mindfulness: This is a practice of judgment-free awareness in the moment. Mindfulness is a common component of many types of yoga. Mindfulness can increase melatonin levels and reduce nighttime sleep disturbances in adults.

*Breathing awareness and regulation: These are also elements of yoga. Deep breathing is a relaxation technique that can induce sleep.

*Regular exercise: Frequent movement is an important element of sleep hygiene. Moderate exercise several times a week can improve overall sleep.

Today we invite you to try one of these yoga offerings below or maybe you have a favorite practice of your own. We invite you to breathe, center and move today.

Vinyasa Yoga with Ruth:

Chair Yoga with Ruth:

Kids Yoga:

Chair Yoga with Ruth from the fair:

https://vimeo.com/787243272/ce12d48e2b?share=copy

Studies:

https://pubmed.ncbi.nlm.nih.gov/28050484/

https://pubmed.ncbi.nlm.nih.gov/24049200/

https://pubmed.ncbi.nlm.nih.gov/23741159/

https://pubmed.ncbi.nlm.nih.gov/32357858/

"I am enough, I am worthy" two of my favorite self-confirmations. I loved the video I was able to open on this platform.

I could only play the 4th video. The other 3 gave me a message that because of Privacy settings, the video could not be played here. Is it my settings or yours?

Thank you for the great chair yoga, Ruth!

@cindy-martinez @sue-carlson thank you for your patience. We have fixed the links and they should be working now.

Loved the chair yoga with the girls.

thanks I will rewatch several times to understand better

Going to try the kids yoga with my son who has ADHD,

Love the idea of incorporating essential oils with exercising! Starting our morning with steady and calmer could be helpful for myself and kids.

I have been following a chair yoga for senior for about a year that I found on YouTube.

I was able to gather with some friends and completed a yoga session. It felt so good to reconnected to my body.