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Hong Kong students are grappling with 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.
This means nearly seven out of 10 students are not sleeping enough. Getting enough sleep is important for many reasons, including your physical well-being. 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 both 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 helps to stretch your hip muscles whilst also relieving tightness in your lower back. These areas can become tight after long periods of sitting.
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 underneath your knees if you would like more support. This pose helps to 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 while 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.
Squeeze and relax
This bonus mindfulness breathing exercise focuses on squeezing and relaxing certain muscles in your body and combining those movements with your breath. It can help release any remaining tension in your body before you sleep.
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Begin by lying down on your bed. Bring your attention to your feet. As you inhale for four counts, squeeze the muscles in all your toes. Exhale for six counts and relax your toes.
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Then, pay attention to your hands. As you inhale for four counts, make tight fists with your hands. Exhale for six counts and relax your hands.
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Next, focus on your face. Inhale for four counts and squeeze the muscles in your face. Then exhale for six counts and relax your face.
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Finally, pay attention to your feet, hands and face. As you inhale for four counts, squeeze all these muscles. Then exhale for six counts and relax every part of your body.
Notice how you feel after these practices. These yoga poses and this mindfulness breathing exercise can help you have a better night's sleep. Remember, if you are experiencing a lot of difficulty sleeping, reach out to a trusted adult and professional for support.
