Yoga and Sleep How Practicing Yoga Can Improve Your Rest

Given the pace at which we go about our lives today, a lot of people find themselves struggling to get a good night’s sleep. There are multiple reasons for that, such as anxiety, stress, insomnia, which can contribute to feelings of restlessness and bad overall health.

However, to make things better for you, yoga is a natural and very effective way for improving the quality of your sleep. Gentle stretches, mindful breathing, as well as other relaxation techniques make yoga a great ally in calming the nervous system, reducing stress, and preparing our body for a proper, restful sleep.

In this post, we will explore the benefits of yoga for better sleep and a relaxed mind, and how it is a game-changer for a positive lifestyle.

Benefits of Yoga for Better Sleep Quality

Yoga is an all-encompassing practice that offers multiple benefits to your mind as well as body, making it a very promising activity for improved sleep quality.

Here are some of the benefits how yoga helps to enhance your rest:

Yoga Reduces Anxiety and Stress

Anxiety and stress are two of the most common issues that lead to disturbances in your sleep routine. Yoga brings meditation, deep breathing, and mindfulness to the fore, helping to lower the cortisol levels in the body and foster relaxation. Regular yoga can also ease a mind into overdrive, so that you can unwind properly during bedtime.

Regulate Heart Rates and Breathing

Pranayama, or controlled breathing, is a huge aspect of yoga. Breathing helps in regulating the oxygen flow and heart, encouraging a sense of calmness. Specific techniques such as alternate nostril breathing or diaphragmatic breathing can be very effective to prepare the body adequately for sleep.

Yoga Poses for Better Sleep

Including specific yoga poses in your night routine can enhance your sleep routine significantly. Here are some of the most strongly suggested poses:

Balasana (Child’s Pose)

This is a resting pose that offers a gentle stretch to your lower back, shoulders, and hips while relaxing your nervous system by encuraging deep breathing and body relaxation.

Viparita Karani (Legs Up the Wall)

This pose helps in improving the blood circulation in the lower body to make it relaxed. It is very effective in reducing stress and fostering a sense of calm before bedtimes.

Savasana (Corpse Pose)

This pose is often done at the closing of a yoga session, allowing the body to get completely relaxed and take in all the benefits of the practice. This is one of the most effective poses to enter a deep, sleep-ready state.

Supta Baddha Konasana

This pose opens up the chest and hips while also encouraging a deep relaxation, rendering it as a great choice to prepare our body for sleep.

Simple Bedtime Yoga Routine

A simple and regular night time yoga routine is a powerful way for improving your sleep. While the sequence itself takes just 5-10 minutes, it can help you transition very smoothly for a good night’s sleep.

Here’s a sequence that you can follow for your bedtime yoga routine:

Balasana

Take slow breaths to relax your body for about 1-2 minutes.

Legs Up the Wall

Breathe gradually as the blood circulation in your body takes up a regular action for 2-3 minutes.

Forward Folding

Stretch your hamstrings and lower back to relieve the tension, and keep at it for 1-2 minutes.

Recline Twist

This pose helps in easing the tension in your spine and calming your mind. 1-2 minutes on each side will work.

Savasana

Relax completely and focus only on your breath to let go of th day’s stress.

Final Thoughts

Over the years, yoga has become the most important tool for reducing stress, promoting relaxation, while also regulate the breathing process. By including just a few simple poses and exercises in your daily nighttime routine, it becomes a relaxing ritual that can signal your mind that it’s ready to sleep.

From occasional sleeplessness to chronic insomnia, yoga is a proven and natural way to enhance your sleeping experience. Giving bedtime yoga a try can help you a long way. To incorporate yoga into your everyday routine, Yogabase London is one of the best places to include yoga in your life.