Rise & Shine

Rise & Shine

Rise and Shine! Here’s How to Start a Morning Yoga Routine

If your goal is to fit in a couple of Sunrise Salutations every day after you get up, you probably know the frustration of choosing between yoga and sleep. However, you don’t actually have to choose. There are a couple of ways to fit in both your yoga practice and your rest, so you don’t have skimp on (or skip out on!) either.

Yoga in Bed

Doing yoga in your bed can be a great way to continue resting but still get your practice in anyway. You can do corpse pose, child’s pose, and more from the comfort of your own bed.

Before you start a practice in bed, make sure that your bed is easy to move in and will support you. You don’t want anything that is too soft, like foam, or too springy, like an innerspring mattress. If you want to try doing yoga in bed, a hybrid mattress offers the perfect balance between not being able to move in bed and bouncing right out of it.

Go to Bed Earlier

If you want to get up earlier to practice yoga, start going to bed earlier at night. This will help you get the same amount of rest and still fit your practice in before your day really starts. Sure, it takes some commitment to train your body to fall asleep faster, but if you want to practice in the morning, it’s a worthwhile effort to make.

Here are some ideas to help you fall asleep earlier:

  • Go to bed 15 minutes earlier every night. Figure out what time you need to go to bed in order to wake up refreshed for your practice. Set that as your target bedtime, but only go to bed 15 minutes earlier every night. This will help your body slowly adjust to your new schedule, so you lose less sleep in the process.

  • Go cold turkey. If the plan above doesn’t work for you, commit to getting up for your practice every day. Try to keep yourself from napping, too, unless that’s already a regular part of your daily routine. You will be tired at first, but within a week or two, your body will get used to your new schedule and naturally fall asleep earlier.

  • Set the scene. If you want to fall asleep earlier, make sure that your bedroom is set up for sleep at an early hour. Turn off bright lights, get your space to the temperature you like to sleep at, and turn off your screens. All of these things should make it easier for you to rest, even if you’re not usually in bed at that time.

If you want to practice early in the morning, there is definitely a way to fit that in without losing sleep. It may take you a week or two to change your body’s routine, but it will be worth the effort when you are fitting in your zzzzs and your practice every, single day.

Tuck Sleep Foundation is a community devoted to improving sleep hygiene, health and wellness through the creation and dissemination of comprehensive, unbiased, free web-based resources. Tuck has been featured on NPR, Lifehacker, Radiolab and is referenced by many colleges/universities and sleep organizations across the web.