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5 Secret Yoga Tips To Sleep Like a Baby!

When my baby was born, the first thing my gynecologist said was, “Sleep when baby is sleeping!.” Looking at my newborn sleeping peacefully I wondered why such an advice! I have heard the proverb, “sleep like a baby!” which means babies must be sleeping soundly right? But the first night itself, I learnt the real meaning of being a new mom! Sleep deprivation! When I wanted to sleep, the baby was awake and when the baby was sleeping, I was tired of flipping my pillow over and over, trying to find the cool side that might somehow send you off to sleep! 

If that sounds like you, then I've got some exciting news! Yoga might just be your ticket to those peaceful, deep sleeps you've been dreaming about. After chatting with Ishita Sangani, a prenatal and postnatal yoga trainer, I've gathered some easy yoga tips that anyone can try to improve their sleep. Let's dive in and find out how a little stretch before bed can lead to a lot of rest!

In conversation with Expert Ishita Sangani, let’s find out all how yoga can help new moms get some sleep!

Understanding Postpartum Sleep Struggles

Every day we read conversations in our Zactive mom community, moms discussing sleep struggles, asking each other advice to cope. We hear moms saying things like- 

“I am always taking care of the baby, finding time to sleep is really hard”

“ My mind is never quiet, I am always planning mentally. What is to be done, what to do tomorrow? I just cannot relax”

“Coffee is my new best friend. I never knew I could do so much on so little sleep, but here I am, doing it every day."

Did you know a lot of new moms have trouble sleeping? According to research almost 3 out of 4 moms don't get enough sleep after their baby is born. They might only sleep for about 5 or 6 hours, and sometimes even less than that. Not getting enough sleep can make it hard to remember things, focus, and do everyday stuff. About half of the moms say not sleeping well makes their day tougher.

Not sleeping enough can also make moms feel really sad, which is something called postpartum depression. And guess what? It might take a long time, like until their kid is 4 to 6 years old, for moms to start sleeping like they did before the baby came.

So, it's super important for moms to try and get some good sleep, just like it's important for you to rest after a long day of being awesome. But here's the good news: yoga offers a gentle way to ease those bedtime blues.

3 Yoga Poses To Help Moms Relax

Ishita mentioned that Sleep deprivation significantly affects the health and well being of new mothers and its something that we cannot predict or prevent. She strongly feels mothers should be taught coping skills and techniques to deal with less hours of continuous sleep. “Luckily there are some yoga asanas which are very helpful to feel relaxed in just a few minutes.”, Ishita shares.

1. Child's pose (Balasana): Kneel down, reach your arms out front, and rest your head on the ground. It's like telling your worries to melt away.

2. Legs up the wall (Viparita Karani) : This one is as easy as it sounds! Sit by a wall, lie back and let your legs climb up the wall. Its a nice way to say good night to the day.

3. Corpse pose ( Savasana): 

yoga for sleep

Pranayama For A Restful Sleep

The pranayama technique that can be particularly effective for alleviating tiredness and promoting relaxation for better sleep is called  "Anulom Vilom Pranayama," also known as Alternate Nostril Breathing. This practice helps balance the body's energies, calms the mind, and can be a powerful tool for reducing stress and improving sleep quality.

anulom vilom

Night time Yoga Rituals for New Moms.

  • Turn off screens to reduce blue light exposure.

  • Dim the lights to create a calming environment.

  • Spend a few minutes practicing gentle yoga to relax your body.

  • Incorporate Yoga Nidra or meditation for guided relaxation.

  • These steps signal your body it's time to rest and can greatly improve your sleep quality.

  • Just a few minutes of these activities can significantly reduce stress and help you sleep peacefully.

Every new mom's experience is unique, so feel free to adjust these practices to what feels best for you. Yoga is all about personal comfort and finding what helps you relax the most.

Imagine if you had a big day ahead, full of fun activities, but you stayed up too late the night before. You'd be too tired to enjoy anything, right? It's the same for moms, especially new moms who have a baby to take care of. Let me tell you a quick story about our Zactive community mom Priya. Priya was always tired because she wasn't sleeping well at night. She decided to try doing some easy yoga stretches before bed, hoping it would help her sleep better. And guess what? It worked! Priya started sleeping much better. She had more energy to play and take care of her baby during the day. She learned that taking a little time to do something good for herself, like yoga, made her a happier and more energetic mom. So, unroll your yoga mat, get into your comfortable postpartum leggings, give yourself some much-needed me-time, and enjoy the journey to better sleep! 

Every mom needs a village- we have built that community for you! Join -ZactiveTM moms and meet your mom friends!

Watch our insightful video with Dr. Harsha who shares invaluable insights on C-section recovery based on her expertise and personal experiences. 

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1 comment

  • Ankita

    Good ideas. I do anulom vilom very helpful

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