{"id":4449,"date":"2024-10-22T21:35:26","date_gmt":"2024-10-22T19:35:26","guid":{"rendered":"https:\/\/quiroesencia.com\/?p=4449"},"modified":"2026-08-13T23:52:02","modified_gmt":"2026-08-13T21:52:02","slug":"yoga-para-mejorar-el-sueno-rutina-nocturna","status":"publish","type":"post","link":"https:\/\/quiroesencia.com\/en\/yoga-to-improve-sleep-nighttime-routine\/","title":{"rendered":"Yoga to Improve Sleep: Nighttime Routine"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Sleeping well isn&#039;t just about resting your body, but also about quieting your mind. Yoga offers a simple nighttime routine that many people find very helpful in facilitating the transition to sleep.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why can yoga complement a good night&#039;s sleep?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Evening yoga can promote a calming response in the nervous system, contributing to a greater sense of relaxation and readiness for rest. Unlike other, more intense forms of exercise, restorative yoga encourages the body to release tension gradually. If you have chronic sleep difficulties, consult your doctor to determine the cause.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Basic nighttime routine<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Begin with 5 minutes of diaphragmatic breathing while lying down. Move into Supta Baddha Konasana\u2014lying with the soles of your feet together\u2014for 3 minutes. Continue with Viparita Karani\u2014legs up the wall\u2014for 5 minutes. Finish with Savasana for at least 5 minutes with mindful breathing. The entire routine can be done in bed or on a mat next to it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Related articles<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/quiroesencia.com\/en\/yoga-and-blood-circulation\/\">Yoga and blood circulation \u2014 wellness benefits<\/a><\/li>\n<li><a href=\"https:\/\/quiroesencia.com\/en\/yoga-and-blood-circulation\/\">Yoga to improve circulation \u2014 key poses<\/a><\/li>\n<li><a href=\"https:\/\/quiroesencia.com\/en\/restorative-yoga-for-burnout\/\">Restorative Yoga for Burnout<\/a><\/li>\n<li><a href=\"https:\/\/quiroesencia.com\/en\/yoga-and-meditation-for-emotional-well-being\/\">Yoga and meditation: emotional management<\/a><\/li>\n<li><a href=\"https:\/\/quiroesencia.com\/en\/diaphragmatic-breathing-calms-the-nervous-system-and-reduces-stress\/\">Diaphragmatic breathing: reduce your stress and regain calm<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>A simple nighttime yoga routine to accompany the transition to rest and promote a sense of calm before sleeping.<\/p>","protected":false},"author":9,"featured_media":4450,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_joinchat":[],"footnotes":""},"categories":[37],"tags":[69,51,55],"class_list":["post-4449","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-y-meditacion","tag-sueno-y-descanso","tag-yoga","tag-yoga-restaurativo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.2 (Yoast SEO v28.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Yoga para Dormir Mejor \u2014 Rutina Nocturna Suave<\/title>\n<meta name=\"description\" content=\"Yoga nocturno: rutina sencilla para acompa\u00f1ar la transici\u00f3n al descanso y favorecer una sensaci\u00f3n de calma antes de dormir. 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