Yoga for Better Sleep: How to Incorporate it into Your Nighttime Routine

A good night's sleep is vital for maintaining both our physical and mental health. However, with the stress and fast-paced lifestyle, many people find it difficult to fall asleep and stay asleep. Yoga can be a natural and effective way to improve sleep and promote relaxation. (1)

Yoga has its roots in ancient India and has been practiced for over 5,000 years. It involves physical postures, breathing exercises, meditation, and mindfulness. Why is Yoga Good for Sleep? Yoga has been shown to help people sleep better by reducing stress and anxiety, increasing relaxation, and promoting physical and mental calmness.(2,3) It also helps improve circulation, regulate breathing, and release tension in the body, all of which can contribute to better sleep. (4)

Here are some yoga poses that are particularly effective for promoting sleep:

1. Child’s Pose: This pose calms the mind and soothes the nervous system, making it ideal for bedtime. 2. Legs Up the Wall: This pose helps reduce stress, improve circulation, and calm the mind, promoting relaxation and better sleep. 3. Corpse Pose: Also known as Savasana, this pose helps you completely relax and let go of tension, promoting deeper sleep. 4. Bridge Pose: This pose helps release tension in the back, neck, and hips, promoting physical and mental calmness. 5. Legs on a Chair Pose: This pose helps stretch the legs and release tension in the lower back, promoting relaxation and better sleep.

How to Incorporate Yoga into Your Nighttime Routine Here are some tips for incorporating yoga into your nighttime routine for better sleep:

1. Create a calming environment: Make your bed comfortable, turn off electronic devices, and create a relaxing atmosphere to help you wind down. 2. Set aside time for yoga: Set aside 10-15 minutes before bedtime to practice yoga and promote relaxation. 3. Focus on deep breathing: Pay attention to your breath during yoga poses and take slow, deep breaths to promote relaxation and calmness. 4. End with savasana: Finish your yoga practice with a few minutes of savasana to allow your mind and body to completely relax. 5. Stick to a routine: Make yoga a regular part of your nighttime routine to help you establish a consistent sleep pattern.

Apart from asanas (postures) one can also practice yoga nidra. Yoga Nidra also referred to as "yogic sleep” is a form of guided meditation and relaxation.(5) During Yoga Nidra, the practitioner is guided into a state of deep relaxation and mindfulness, often lying down in savasana (corpse pose). The meditation includes guided visualizations and body scan techniques aimed at reducing stress and promoting physical and mental relaxation. Yoga Nidra can be a powerful tool for improving sleep, reducing anxiety, and promoting overall well-being.

In conclusion, incorporating yoga into your nighttime routine can be a natural and effective way to promote better sleep and relaxation. Try these yoga poses and tips to improve your sleep and enjoy the many benefits of a good night's rest.

References:

(1) Chan Y et. al., The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis BMC Psychiatry. 2020 May 1;20(1):195.

(2) Udupa V et. al., Role of yoga therapy in improving digestive health and quality of sleep in an elderly population: A randomized controlled trial J Bodyw Mov Ther . 2021 Jul;27:692-697.

(3) Singh D at. al., Effects of Yoga on Psychological Health and Sleep Quality of Patients With Acute Insomnia: A Preliminary Study Adv Mind Body Med . 2022;36(4):4-11.

(4) Bruyneel M et. al., Tailored individual Yoga practice improves sleep quality, fatigue, anxiety, and depression in chronic insomnia disorder BMC Psychiatry . 2022 Apr 14;22(1):267.

(5) Mallick H et. al., Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial Natl Med J India . 2021 May-Jun;34(3):143-150.