WEEKEND GOAL: EASE INTO EVENING.

Posted by Alanna Fincke

Often, our weekends are times to stay up late, whether catching up on work, watching movies, or attending social gatherings. No wonder many of us have a hard time winding down for the workweek on Sunday nights. Unfortunately, this uneven sleep schedule can play havoc with your body’s natural rhythms, setting you up for insomnia. This weekend, try the bedtime regimens below to help you ease into evening—or use these techniques to help you get your ZZZs all week long!

Yoga-Inspired Stretches

Sphinx Pose

Stretches the spine and relieves stress

• 
Lie on your belly with your elbows under your shoulders.
• Look straight ahead.
• Hold for 3 minutes.

Reclined Twist

Creates a sense of calm; aids digestion

• Lie on your back with feet on the floor and knees bent.
• Cross left knee over the right and drop knees to the right, twisting the torso, keeping as much of your upper back as possible on the ground. (If your knees don't come to the floor, place a blanket under them.)
• Left arm stretches out straight along the floor; right hand rests over the torso.
• Look to the left.
• Stay 2 to 3 minutes twisted to each side.

Wide Child's Pose

Relieves tension in the hips and lower back; quiets the mind

• Sit on your shins with your knees bent.
• Open your knees as wide as they will go. (Place a blanket underneath your shins if you need more cushioning.)
• Fold forward and rest your head on your stacked palms—with your arms bent and elbows out to the side. (If you have a tight lower back and need more height, rest your forehead on a folded blanket.)
• Stay 3 minutes.

Savasana

Promotes relaxation, clarity, and calm

• Lie on your back with a rolled-up blanket under your knees.
• Keep your legs separated.
• Let your arms rest about 6 inches from your body with your palms facing up.
• Close your eyes and feel your breath gently rise and fall on its own.
• Let your body sink slowly into the floor as your thoughts grow quiet.
• Stay in this position for at least 5 minutes, or longer if you like.

Cool Your Jets: 3 More Simple Ways to Unwind


Take 10.

Spending a few minutes alone each day allows you to assess how tired and stressed you are—information you can then use to plan the rest of the day.

Find nature.

Bundle up for a walk in the park, or simply give a little extra attention to your houseplants.

Be kind.

When you experience emotional upsets, be gentle with yourself. Show compassion by giving yourself room to breathe, perhaps repeating a calming affirmation.

More detailed information about Yin Yang: Morning and Evening Exercises

Question: What’s your weekend sleep schedule like?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

Comments

[BJ Robinson]

Hello, Alanna Fincke. What a great post. One of the many benefits of this Body and Soul Challenge for me has been the better nights' sleep that I've been enjoying. The great insights that you all have shared are helping me sleep soundly--once I get into bed. I am realizing, however, that I usually 'wake up' to go to bed because I'll have fallen asleep while watching tv with my husband. That's my usual evening routine. Committing to a transition time, as this post suggests, will hopefully help keep me from going to bed even later than I intended because I've fallen asleep and didn't wake up until after midnight! Thank you.