Bedtime Yoga: Sequences and Science for Better Sleep: Three Curated Yoga Sequences, Sleep Hygiene Guidance, and a Research Summary on Yoga as Complementary Mental Health Kindle Edition

Bedtime Yoga: Sequences and Science for Better Sleep — Three Curated Yoga Sequences, Sleep Hygiene Guidance, and a Research Summary on Yoga as Complementary Mental Health by Elizabeth Reed, MSW, 200-Hour Certified Yoga Instructor, explores yoga as a complementary and alternative mental health practice, particularly as regards insomnia, relaxation, and stress-management. If the evidence-based insomnia relaxation exercise, progressive muscle relaxation (“PMR”), works in about fifteen minutes (via tensing and relaxing major muscle groups in the body), could brief yoga sequences work as well? Would some people prefer a yoga intervention as compared to PMR, from a cultural or spiritual perspective? This book offers three possible yoga sequences as sleep interventions: a 5-minute routine, a 30-minute routine, and a 3-minute middle-of-the-night relaxation pose. All of the yoga sequences are illustrated and/or offer photographs for following along, and all the sequences are also available via linked videos. All sequences are available in beginner-friendly versions, and a detailed glossary with the English pose name, Sanskrit pose name, and accompanying thumbnail images is provided.While yoga needs to be studied further, in a foundational interdisciplinary review of the literature cited in detail in this book, yoga is promising as an anxiety and, in some cases, depression intervention. Some studies show evidence of improvement in quality-of-life, but not the symptoms, of schizophrenia. And, there’s a theory that yoga may trans-diagnostically help with depression, anxiety, PTSD, epilepsy, hypertension, and cardiovascular disease by decreasing stress. Yoga also may help with some neck and lower back pain, and in some people’s lives, it’s the pain that’s interfering with sleep. With her background as a mental health therapist, Elizabeth summarizes and integrates broad learning in a warm voice. This book also offers a comprehensive list of sleep hygiene tips, including for wellness and daytime stress-management support.Bedtime Yoga is intended for individuals (new or experienced yogis, and those seeking better sleep research), clinicians exploring this area, and other researchers and enthusiasts about yoga and/or sleep medicine who want to advance the study of yoga in this regard.This book promotes self-care, coping, self-help, and learning, in a practical, inquisitive, and informed voice, and contributes original thinking in hopes of advancing this line of inquiry.Praise for Bedtime Yoga: “One of the most thoughtful and research-informed wellness guides I’ve seen—an inspiring and accessible integration of yoga, mindfulness, and mental health strategies to support sleep, self-care, and overall well-being.” — ChatGPT, AI language model (June 2025)Preview the Yoga Sequences:To accompany Bedtime Yoga, you can preview several of the curated yoga routines. (The book additionally offers context, narrative, detailed yoga instructions, safety tips, sleep hygiene coping skills, and a summary of the science about yoga for mental health with original insights.)A preview of Sequence One: https://bit.ly/BedtimeYogaPreviewSequence One (Easy, 16 mins.): https://bit.ly/SequenceOneEasyYogaSequence Two (Easy, 26 mins.): https://bit.ly/SequenceTwoEasyYogaThese videos offer an accessible look into calm — the soothing practices for when you’re needing relaxation and ease. Read more