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Yoga goes beyond just stretching your muscles; it’s also a great sleep tool! And our experts gathered great poses to get you started. Take a look! 

<p>If sleep seems to evade you, you are not alone &mdash; many of us suffer from insufficient sleep. Fortunately, there are many tactics that could help you before bed, including reading, drinking a hot cup of herbal tea, or keeping a journal. But if those suggestions haven&rsquo;t helped you and you're still having trouble sleeping, trying out a few yoga poses might be the solution!</p>
<p></p>
<p>These evening poses are suitable for everyone, mat or no mat. Remember to be aware of your breathing and the tightest areas of your body as you transition between these positions. Whenever you feel any discomfort, take a deep breath and attempt to relax. Spend 20 to 30 minutes before bedtime alternating between these stances or choosing a few you like best.</p>
<p></p>
<p><em>Disclaimer: The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.</em></p>
<p></p>
<h2>How Yoga Helps Your Sleep</h2>
<p></p>
<p>Yoga is an age-old discipline that combines controlled breathing with meditative movement. And by engaging your parasympathetic nervous system, the combo can reduce tension and anxiety. This relaxation response causes physical adjustments, such as slower breathing and relaxed muscles, to offset the stress reaction produced by the sympathetic nervous system.</p>
<p></p>
<p>With less stress and better relaxation comes better, more restful sleep. So, it should come as no surprise that relaxing mind-body techniques like yoga can enhance sleep quality in a variety of people. This includes older folks and those who have insomnia or other sleep issues. So, to help, we're sharing our favorite beginner yoga positions for sleep that can help you relax faster and enjoy a restful night.</p>
<p></p>
<p></p>
<p></p>
<h3>1. Cat-Cow Pose</h3>
<p></p>
<p>The first pose you should start with is the Cat-Cow pose. This involves starting on your hands and knees with your palms flat on the ground and shoulder-width apart. As you inhale, arch your back, tilt your head up, and let your belly sink toward the floor. On the exhale, reverse the movement by rounding your back, tucking your chin to your chest, and pulling your navel toward your spine. Continue moving slowly and rhythmically with your breath for 10 rounds.</p>
<p><img alt="woman doing cat and cow pose" height="400" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q3_2022/Matt_yoga-poses-for-better-sleep_1.jpg" width="700" /></p>
<h3>2. Child's Pose</h3>
<p></p>
<p>From the cat-cow pose, sit back on your heels with your big toes touching and knees shoulder-width apart. As you exhale, lay your torso down between your thighs and bring your forehead to the ground. Rest your arms alongside your body with your palms up, and let your shoulders relax away from your ears. Hold for at least 30 seconds or as long as you like.</p>
<p></p>
<p>Remember to concentrate on taking deep, slow breaths.</p>
<p><img alt="woman in child's pose" height="400" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q3_2022/Matt_yoga-poses-for-better-sleep_2.jpg" width="700" /></p>
<h3>3. Seated Forward Bend</h3>
<p></p>
<p>While you might remember a similar pose from school P.E., this yoga movement is incredibly helpful for your sleep. Begin by sitting on the ground with your legs straight out in front of you and your spine tall. As you exhale, hinge forward at your hips and lower your torso toward your legs. You can either keep your palms on the ground next to you or grab opposite elbows with your hands. If you can't reach your feet, don't worry &ndash;&ndash; just let your torso hang heavy over your legs. Hold for 30 seconds to one minute.</p>
<p></p>
<h3>4. Cobbler's Pose</h3>
<p></p>
<p>Another pose that might remind you of your school days is the Cobbler&rsquo;s post, which opens up your breathing and helps with body kinks. To do this, you&rsquo;ll need to start seated with the soles of your feet touching and your knees bent out to the sides. Use your hands to press down on your feet, bringing your heels closer to your pelvis. If this is enough of a stretch, stay here. Otherwise, lean forward from your hips and rest your torso on top of your thighs. You can also use props like yoga blocks to support your head and chest. Hold for one minute or longer.</p>
<p><img alt="woman in cobbler's pose" height="400" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q3_2022/Matt_yoga-poses-for-better-sleep_3.jpg" width="700" /></p>
<h3>5. Thread the Needle Pose</h3>
<p></p>
<p>For this pose, you&rsquo;ll need to start on your hands and knees with your palms flat on the ground and shoulder-width apart. As you exhale, bring your right arm under your left and rest your right shoulder and cheek on the ground. Extend your left arm straight overhead. If this is enough of a stretch, stay here. Otherwise, begin to lower your left hip toward the ground and slide your left leg out to the side. Hold for 30 seconds to one minute, then repeat on the other side.</p>
<p><img alt="woman doing thread the needle pose" height="400" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q3_2022/Matt_yoga-poses-for-better-sleep_4.jpg" width="700" /></p>
<h3>6. Legs Up the Wall Pose</h3>
<p></p>
<p>Another pose to try is having your legs against the wall. First, sit with your hips close to a wall, then roll over onto your back and swing your legs up against the wall. Scoot your hips closer to the wall until your legs are straight and your lower back is flat on the ground. You can place your palms on your belly or let your arms rest by your sides. Let your whole body relax and stay here for at least five minutes.</p>
<p></p>
<h3>7. Corpse Pose</h3>
<p></p>
<p>While the name might sound scary, this pose is excellent for your sleep because it focuses on relaxing your muscles. All you need to do is lie down on your back with your feet hip-width apart and your arms resting by your sides. Close your eyes and let your whole body relax, releasing any tension you may be holding in your muscles. Then stay in this position for as long as you like.</p>
<p><img alt="woman in corpse pose" height="400" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q3_2022/Matt_yoga-poses-for-better-sleep_5.jpg" width="700" /></p>
<h2>Sleep Away</h2>
<p></p>
<p>So, if you&rsquo;re having trouble with your sleep (again) and counting sheep just won&rsquo;t cut it, give one of these poses a try! Practicing these poses as you&rsquo;re winding down for the night could be exactly what you need to start enjoying the full comfort of your mattress and reach the deep sleep you need.</p>
<p></p>
<p>But if you still need a comforting <span style="text-decoration: underline;"><a href="https://www.sierramattresscompany.com/catalog/mattresses/" target="_blank">mattress</a></span>, Sierra Mattress Company&nbsp;can help you find the right one! Once you've set yourself up for sleep success, you'll be ready to tackle your sleep issues! Make sleep a priority, and enjoy a relaxing night!</p>
<p></p>
<p>You know who to call if you need help finding the perfect sleep solutions! Got questions! Stop by our store today or <span style="text-decoration: underline;"><a href="https://www.sierramattresscompany.com/contacts/" target="_blank">give us a call</a></span>; we'll be happy to help!</p>

8 Yoga Poses for Better Sleep

Don't let poor circulation keep you from getting a good night's rest. Check out the seven ways you can improve your circulation and your sleep!

<p>Many things can affect your sleep, and poor circulation is just one of them. Experiencing muscle cramps, pain, tingling or numbness in your hands or feet, and lethargy is no fun. And dealing with it as you sleep isn't any better.</p>
<p>While poor circulation can be caused by various health problems such as diabetes, obesity, or certain heart conditions, there are steps you can take to minimize the effects and keep it from affecting your sleep. So don't resign yourself to being tired &mdash; check out these seven helpful tips!</p>
<p><strong>Disclaimer:</strong> <em>The content provided in this blog is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your sleep health.</em></p>
<h2>1. Take A Stroll</h2>
<p><img alt="Woman taking a stroll through a forest" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q2_2022/Matt_Ways-to-Improve-Circulation-At-Night_1.jpg" title="Matt_Ways-to-Improve-Circulation-At-Night_1.jpg" width="700" /></p>
<p>While physical exercise is good for your overall health, it is also perfect for improving your circulation. And you don't have to do anything strenuous &mdash; just go for a light stroll! Walking will help increase the blood flow to your feet, legs, and the rest of your body.</p>
<p>By walking, you're contracting the veins in your legs, which helps your blood flow easier and reduces the pressure. Plus, as a bonus, those endorphins can help you relax before going to sleep!</p>
<h2>2. Stretch It Out</h2>
<p><img alt="Woman stretching while sitting" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q2_2022/Matt_Ways-to-Improve-Circulation-At-Night_2.jpg" title="Matt_Ways-to-Improve-Circulation-At-Night_2.jpg" width="700" /></p>
<p>If you don't have the time for a whole exercise routine, you can also try simple stretches to get your blood moving. You can even stretch as you sit down instead of standing up straight &mdash; either way, you'll help carry oxygen and white blood cells in and around your body. Yoga is particularly beneficial because it helps calm your mind and your body, but other stretches you can do include:</p>
<ul>
<li>Leg lifts</li>
<li>Ankle pumps</li>
<li>Leg elevation against a wall</li>
<li>Sit-to-stand reps</li>
<li>Squats</li>
<li>Ankle rotations as you sit</li>
</ul>
<h2>3. Keep 'Em Up High</h2>
<p>A classic tip to help blood circulation is elevating your legs. When you raise your legs, gravity does the work of moving your blood down to your heart and then your extremities. You can invest in a foot pillow or just bundle up a comforter when you sleep.</p>
<p>But the best way to elevate your legs and maintain your comfort is with an adjustable bed. With an adjustable base, you can quickly raise your legs whenever you need and move the head portion if you want to read or watch TV. That way you can always be comfortable, no matter your position.</p>
<h2>4. Water is Life</h2>
<p><img alt="Woman drinking a glass of water" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q2_2022/Matt_Ways-to-Improve-Circulation-At-Night_3.jpg" title="Matt_Ways-to-Improve-Circulation-At-Night_3.jpg" width="700" /></p>
<p>Drinking more water helps keep you healthy, but it also helps your circulatory system function better. When your body is too dehydrated, it causes your circulation to strain as it prioritizes getting blood to flow through your heart.</p>
<p>Some ways to add more water to your life are by drinking water when you first wake up or drinking a glass one to two hours before bed. This is also one of the best ways to avoid muscle cramps in your feet, which always come right as your falling asleep.</p>
<h2>5. Find Your Balanced Diet</h2>
<p><img alt="People eating a well-balanced dinner" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q2_2022/Matt_Ways-to-Improve-Circulation-At-Night_4.jpg" title="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q2_2022/Matt_Ways-to-Improve-Circulation-At-Night_4.jpg" width="700" /></p>
<p>Having a healthy diet doesn't just improve your overall health, it does wonders for your circulation, too. If you eat too many fatty foods, the bad cholesterol and plaque clog up your arteries and make it harder to move blood through your body. But you don't have to eat only salads; there are other foods to consider:</p>
<ul>
<li>Citrus fruits help strengthen your blood's capillary walls and prevent plaque buildup.</li>
<li>Whole grains help lower your cholesterol levels.</li>
<li>Fish has omega-3 fatty acids that help reduce cholesterol levels, plaque buildup, and blood clots.</li>
<li>Garlic lowers cholesterol buildup, especially in your legs' arteries.</li>
<li>Cayenne pepper improves your metabolic rate and makes your arteries and blood vessels stronger.</li>
</ul>
<p>As you can see, there are lots of ways to improve your diet without having to sacrifice taste.</p>
<h2>6. The Healing Power of Massage</h2>
<p>If you've ever had tingling or pain in your extremities, you know that massing it helps a lot. That's because massage triggers a vascular response that allows your body to relax. Not only will it relieve muscle pain, but it also opens up your body's blood flow for several days after. So, even if you massage one spot, your whole body will benefit from improved circulation.</p>
<h2>7. Get Into Position</h2>
<p><img alt="Woman sleeping on her left side" src="https://d6y5eqdcxq8w3.cloudfront.net/assets/blog/blog_mattress/Q2_2022/Matt_Ways-to-Improve-Circulation-At-Night_5.jpg" title="Matt_Ways-to-Improve-Circulation-At-Night_5.jpg" width="700" /></p>
<p>How you sleep is very important for several reasons. But chief among those reasons is how your sleep position affects your circulation. If you sleep with your arms above your head or don't have your neck and spine aligned, you can negatively affect your circulation and your sleep.</p>
<p>By changing your position, you help prevent compressing your lungs or other organs and negatively impacting your blood flow. Instead, try:</p>
<ul>
<li>Sleeping on your left side to make it easier for blood to flow in and around your heart.</li>
<li>Keeping your arms at your sides instead of under or behind your head.</li>
<li>Making sure your pillow supports your neck and spine and keeps them neutrally aligned.</li>
</ul>
<h2>Onwards to Better Sleep</h2>
<p>Improving your circulation does more than make it easier to sleep; it improves your day-to-day, too. And as you make changes to your lifestyle, make sure you have a top-notch sleeping solution that lets you drift into the clouds. But if your <span style="text-decoration: underline;"><a href="https://www.sierramattresscompany.com/catalog/mattresses/" target="_blank">mattress</a></span> has seen better days or you finally want to upgrade to an <span style="text-decoration: underline;"><a href="https://www.sierramattresscompany.com/catalog/adjustable-beds/" target="_blank">adjustable bed</a></span>, Sierra Mattress Company has you covered!</p>
<p>Have any questions? <span style="text-decoration: underline;"><a href="https://www.sierramattresscompany.com/contacts/" target="_blank">Contact</a></span> our store or stop by, and our expert team will be happy to help!</p>

7 Ways to Improve Your Circulation So You Can Sleep Better At Night

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For shoppers considering a new mattress, here is a brief overview of the options available as well as TEMPUR-Pedic mattress reviews.

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Need a reason to get a new mattress? We've got 5 good ones for you!

The Benefits of Investing in a New Mattress – What to Know

Our mattresses get a lot of use so here's a quick guide to keep yours smelling fresh. 

Our 4-Step Guide to Removing Bad Odors from Your Mattress – What to Know

You may be asking, "what is memory foam and what are the benefits of a memory foam mattress?" Read our latest blog to find out.

What is a Memory Foam Mattress?

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8 Yoga Poses for Better Sleep

7 Ways to Improve Your Circulation So You Can Sleep Better At Night

The Benefits of Getting an Eco-Friendly Mattress

Temper-Pedic Mattress Reviews

The Benefits of Investing in a New Mattress – What to Know

Our 4-Step Guide to Removing Bad Odors from Your Mattress – What to Know

What is a Memory Foam Mattress?

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