Along with CHOP’s sleep hygiene guidelines, there are several simple, integrative practices that you and your child can do each night to promote a restful sleep. These practices include yoga, massage, acupressure, and progressive muscle relaxation.
Yoga promotes relaxation and calms the nervous system. Yoga-based practices such as meditation and breathwork can also be helpful in promoting relaxation. Below are just a few examples of how to incorporate yoga to promote a restful sleep. The postures can be done on a mat on the floor or in the hospital bed.
- Separate your knees as far apart as is comfortable. You can rest your belly down on the thighs or bring a pillow or blanket between the knees for added comfort.
- Breathe in and lengthen the spine.
- Breathe out and allow your belly and hips to soften and relax.
- Stay here for a few breaths. Then gently roll to one side, hugging the knees into the chest. Get ready for a good night’s sleep.
Legs up the wall
- Begin lying down, bringing your bottom as close to the wall as is comfortable.
- Lift your legs straight up toward the ceiling. Gently allow the back of your legs to rest against the wall.
- Relax your arms down by your side or place the palms on the belly.
- Rest in this pose for a few minutes. Then gently roll to one side, hugging the knees into the chest. Get ready for a good night’s sleep.
- Begin lying down, bending your knees and bringing the soles of your feet together.
- Allow your knees to gently fall open and the hips to relax.
- Your arms can rest down by your sides, on the belly, or over the heart.
- Relax here for a few minutes. Then gently roll to one side, hugging the knees into the chest. Get ready for a good night’s sleep.
- Tools to Help with Stress: Yoga
- Yoga Program
- Therapeutic Breathing Video Series
- Integrative Medicine - Primary Care Perspectives Podcast
- Deep Breathing Guide (video)
Visit chop.edu/IH-resources for more.