Yoga sequence to sleep better and feel more energetic

Have a regular, quality sleep it seems like it’s a privilege for a few. It’s the one who says it Global Sleep Survey 2025conducted on 30 thousand people in 12 countries and published in the magazine GlobalNewsWire. According to the study, one in three people regularly sleeps less than four nights a week. And the data tells us how much lack of sleep impacts health and psychophysical well-being: 51% said they felt drowsy during the day48% experienced negative feelings upon waking, 36% were more irritable, 32% experienced morning headaches and 31% had difficulty concentrating. The causes? For 57% it is due to stress, for 46% the problem is anxiety and for 31% the fault is economic-financial problems. For those who manage to get a full sleep, the advantages are notable: 42% reported an improvement in mood, 41% greater concentration, 37% overall psychophysical well-being. How to sleep well without resorting to chemistry? Relaxation rituals such as a hot bath, a bedtime herbal tea and practicing are very effective evening yoga. Here is a sequence of 5 positions to relax the body and eliminate internal tensions, which he has developed the mental coach and yoga teacher Cristina Altrocchi, who teaches in various centers and companies in Milan. Perform the sequence slowly, breathing through your nose and holding each position for 1-3 minutes (or longer if you feel comfortable). Tip for evening yoga: practice in silence or with very sweet music, prolonging the exhalation times to stimulate relaxation. The whole practice can be done on a mat or even on the bed if it is not too soft.