YOGA TECHNIQUES - GUIDELINES FOR GOOD SLEEP

Step 1: A busy mind has difficulty sleeping. Quiet your thoughts by first visualizing all your worries, ideas and problems, wrapping them up in a package, then placing that package on a shelf in your mind. You’ll be amazed at how many are gone, solved or improved by the time you wake up.
Step 2: Lie on your stomach, turn your head so your right cheek is on the pillow. This automatically opens your left nostril to bring in cooling, calming energy. Practice long, deep breathing in this position. Then block your right nostril completely with your hand and continue long, deep breathing through the left nostril.
Step 3: Once you feel drowsy, turn to your preferred sleeping position on your back or side. Continue long, deep breathing until asleep.

Avoid bright screens and stimulants like caffeine, alcohol or nicotine close to bedtime.
Exercise during the day so the body is ready to rest later.
Be mindful of timing; exercising too late in the day can disrupt sleep.
A light snack is OK, but avoid heavy meals or spicy food before bed.
Drink a glass of water before sleep since dehydration can disturb the sleeping mind.
Practice a restful activity before getting into bed. For example, do gentle yoga and slow breathing exercises, read a book, pray or meditate