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Yoga & CBD: Your New Favorite Bedtime Duo

YOGA & CBD: YOUR NEW FAVORITE BEDTIME DUO

Yoga and CBD have each been praised for their abilities to improve sleep, but did you know that combining the two can yield even better results? If getting better sleep is high on your priority list, you’ll want to keep reading to learn why this dynamic duo can improve your bedtime routine. And, we’re going to include some tips for incorporating them into your nightly schedule.

HOW CAN PRACTICING YOGA HELP WITH SLEEP?

Gentle yoga activates the parasympathetic nervous system, which is responsible for regulating rest and digestion as well as calming your body down after intense situations. Doing yoga before bed can help reduce stress and prepare your body and mind for sleep, especially when combined with CBD.

HOW CAN CBD HELP WITH SLEEP?

We naturally produce compounds in our bodies called endocannabinoids that interact with our endocannabinoid system (ECS) to regulate our nervous system and important bodily functions, including sleep. Cannabinoids like CBD (short for cannabidiol) can interact with our ECS in a similar way to help regulate these functions as well.

 

CBD can be ingested, absorbed into the skin or under the tongue, or inhaled to deliver the cannabinoids to our bloodstream, which then travels to our brain to react with special receptors. Studies show that high doses of CBD can help users fall asleep faster and sleep better than they might otherwise, especially if the user has a history of sleep-related disorders.

HOW TO PAIR YOGA AND CBD TO CATCH MORE ZZZ’S

#1 DECIDE WHERE THE DUO FITS INTO YOUR BEDTIME ROUTINE

One of the first things to consider when incorporating this pairing into your routine is where it fits. We recommend incorporating CBD early on and continuing with other necessary activities before starting your nighttime yoga practice. (read our Self-Care for Better Sleep post).

 

CBD, like other supplements, doesn’t kick in instantly–it needs a little time to kick in. Of course, it depends on your method of delivery (digesting CBD treats may take a little longer to take effect than using it sublingually or vaping it), but you’ll generally need to give it between 15 minutes to 1 hour to take effect.

 

This means you’ll want to use CBD early in your bedtime routine, especially if you want to experience the effects during your yoga practice. We recommend incorporating it early in your routine, whether that means you take it before brushing your teeth or roll it on after stepping out of the shower, to give it time to kick in before you start your yoga flow. It’s also recommended to take a higher dosage of CBD than you would during the day as a sleep aid.

#2 TURN DOWN THE NOISE.

This is the perfect time to turn off the FRIEND’s reruns, hype music, or other distracting noises and get into a calm headspace. Turn on a relaxing playlist, white noise machine, or affirmation audio, or simply listen to your own breathing and sit with your thoughts while you practice yoga (and throughout the rest of your routine). This will not only allow you to focus on the present, but repeated use of the same types of sounds in your routine may help your brain recognize that it’s time for bed.

#3 LIGHT CANDLES OR ADJUST THE LIGHTING.

If we’re being honest, this isn’t going to make or break your yoga practice, but it is good for your brain. It’s also a nice addition to your ritual that may help you relax and unwind, and you deserve nice things. If you can, dim the lights or turn them off completely and light a candle. Not possible? Try turning off overhead lights and using ambient lighting like a lamp or a strong night light instead!

#4 PICK POSES THAT ARE GOOD FOR SLEEP!

Not all poses are good for bedtime! You don’t need to pull out your most intense, impressive poses right before bed. Leave the one-handed handstands for your morning practice and instead try more relaxing, restorative postures like:

  • Child’s Pose, Balasana
  • Forward Fold (seated or standing, depending on your comfort level), Paschimottanasana or Uttanasana
  • Legs Up The Wall, Viparita Karani
  • Happy Baby, Ananda Balasana
  • Supported Bridge, Setu Bandha Sarvangasana
  • Corpse Pose, Savasana

Listen to your body and do what feels right. Like, don’t spend extended amounts of time in a specific pose if it doesn’t feel good on your body. Feel free to mix things up and add more poses if you want!

It’s also worth mentioning that this doesn’t have to be an hour-long affair–though if you have an hour to spare for yoga practice, more power to you! As little as 10-20 minutes may be enough to help you wind down, gently move your body, and get ready for improved sleep.

#5 TRY YOGA IN BED OR IN YOUR BEDROOM, IF POSSIBLE.

Sleepy friends, rejoice! Bed yoga is, in fact, a thing–and it’s not limited to Corpse Pose. You can do seated twists, forward folds, and reclined poses all from the comfort of your bed. You can use pillows as props to offer additional support. Or, even hop out of bed and use surrounding walls, doorways, and your bed frame for better stretching and balance, as needed. You don’t need a dedicated studio to use yoga to improve your sleep!

#6 GET TO BED QUICKLY.

Bedtime yoga is for bedtime, obviously! If you have an especially long bedtime routine, incorporate yoga near the middle or end of your routine, after you’ve brushed your teeth and taken your CBD, but maybe before reading a few chapters of a book or journaling in bed. You don’t have to jump into bed immediately! But, try to get your practice in within an hour of closing your eyes for the best results.

#7 COMBINE WITH OTHER BENEFICIAL HABITS TO GET THE MOST OUT OF YOUR NIGHTLY REST.

We’ve already included adding CBD to your routine, but there are tons of other habits you can combine with yoga and hemp extract to improve your sleep. Like; like limiting caffeine and taking a break from electronics before getting ready for bed.

Check out more resources on improving sleep and ways to use CBD on our blog or shop our line of full-spectrum CBD here to discover your favorite way to combine yoga and CBD!

Aria Hastings

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