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Hong Kong students are facing a sleep crisis.
A 2022 report by the Chinese University of Hong Kong and Active Healthy Kids Global Alliance found that only 31.1 per cent of students aged 11 to 18 in Forms One to Five met the recommended guideline of eight to 10 hours of uninterrupted sleep per night.
Getting enough sleep is important for many reasons. Your body needs rest for growth, muscle repair and brain development. Sleep also supports mood regulation.
But it can be hard to fall asleep and to stay asleep. Our bodies may feel sore from day-to-day activities, and our minds may be full of thoughts and worries, making it tricky to “switch off” and settle down.
One way to relax before bedtime, both mentally and physically, is yoga and mindfulness.
Here are four yoga poses to try while lying in bed before you sleep. These poses release tension from your body and can calm your mind.
For each pose, begin by lying on your back. As a starting guide, try to hold each pose for five breaths. Remember, yoga should never hurt your body. Only stretch as long as you feel comfortable.
Figure of four
Bend your knees and bring them towards your chest. Bring the outside of your right ankle to your left knee. Clasp your hands behind your left thigh and gently pull your legs towards you, lifting your feet off your bed. Stay here for a few breaths, then repeat on the other side. This pose stretches your hip muscles and relieves tightness in your lower back.
Reclined butterfly
Bend your knees and bring the soles of your feet together. Take a moment to notice how much space you need between your feet and your body. You can place pillows or cushions under your knees if you would like more support. This pose helps stretch your hips and inner thighs.
Two knee twist
Stretch your arms out to the side. Bend your knees and bring them towards your chest. Keeping both shoulders down, lower your knees towards the right. You can place a pillow or cushion under your lower knee if that feels more comfortable. Repeat on the other side. This pose twists your spine, which is a great way to release tightness there.
Legs up the wall
This is a great pose if your bed is next to a wall. You can also do this lying on the floor with your feet facing a wall or a bed. Start by walking your feet up the wall until they are in line with your hips. If this feels like too much of a stretch for your legs, bend your knees as much as you need to.
Make sure your lower back is still touching the bed or floor. Relax your arms alongside your body or stretch them overhead. To get out of this pose, bend your knees into your chest and roll to the side.
This is a wonderful pose to try at the end of a busy day. It is great for releasing tension and improving circulation in your legs. It also activates the body’s “rest and digest” mode, producing a sense of calm.
Remember, if you are experiencing a lot of difficulty sleeping, reach out to a trusted professional for support.
