Many people struggle with falling or staying asleep, often due to stress, anxiety, or a restless mind. Fortunately, yoga offers a natural, effective solution to improve sleep quality. By combining physical postures, breath control, and mindfulness, yoga can calm the nervous system, reduce stress, and prepare the body for a restful night’s sleep.
Yoga activates the parasympathetic nervous system, also known as the “rest and digest” system, which helps the body shift from stress to relaxation. Regular practice has been linked to decreased cortisol (stress hormone) levels and improved sleep efficiency (Halpern et al., 2014). Gentle movement and focused breathing also ease muscle tension and slow the heart rate, signaling the body that it is time to wind down.
Establish a short yoga routine 30–60 minutes before bedtime. Dim the lights, turn off screens, and roll out a mat in a quiet space. Start with light stretches, transition into calming poses, and finish with breathwork or a brief meditation. Even a 10-minute nightly practice can significantly improve sleep quality over time.
A 2019 study in the journal Mindfulness found that participants who practiced yoga regularly experienced fewer insomnia symptoms and reported better sleep duration and quality (Cohen et al., 2019). Yoga’s emphasis on Mindfulness also helps quiet the racing thoughts that often interfere with sleep.
Yoga is more than a physical practice—it is a powerful tool for enhancing well-being, including sleep. Integrating gentle poses and mindful breathing into your nightly routine can promote deep relaxation and improve the quality and quantity of your sleep.
For better sleep, it is best to choose slower styles of yoga such as Hatha, Yin, or Restorative yoga. These involve gentle poses held for more extended periods, encouraging deep relaxation.
How: Sit on a sturdy chair with feet flat. Inhale to lengthen your spine, exhale, and gently hinge forward from the hips, reaching toward your knees or shins.
Benefits: Calms the nervous system, stretches the back, and promotes relaxation.
Optional: Use a yoga strap to create resistance and reach.
How: Sit sideways against a wall, lie back, and swing your legs up the wall. If needed, put a pillow under your hips.
Benefits: Relieves leg fatigue, encourages circulation, and soothes anxiety.
Alternative: Lie on the bed and rest your legs on the headboard or pillows.
How: Lie on your back, you can bring the soles of your feet together or keep them separate, and let your hips open.
Benefits: Opens hips gently and promotes deep rest.
Optional: Add a blanket over the body for warmth and grounding, or place pillows under your knees for support.
How: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Place one hand on your chest and the other on your belly. Close your eyes and breathe deeply, feeling the rise and fall beneath your hands.
Benefits: It promotes deep breathing, grounds the body, reduces stress, and supports spinal alignment—all without straining the knees or hips.
1. Halpern, J., et al. (2014). Evidence-Based Complementary and Alternative Medicine.
Harnessing the Power of Yoga to Manage Pain Naturally – DHW Blog
The Essential Posture You Won’t Learn in Most Yoga Classes – DHW Blog
Mindful Yoga for Cancer – DHW Programs
Mindfulness Programs – DHW Programs
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Many people struggle with falling or staying asleep, often due to stress, anxiety, or a restless mind. Fortunately, yoga offers a natural, effective solution to improve sleep quality. By combining physical postures, breath control, and mindfulness, yoga can calm the nervous system, reduce stress, and prepare the body for a ...
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