Restful Nights: How Yoga Can Improve Your Sleep
If you have known me for long, you likely know that I have struggled with sleep issues for the better part of my adult life. On and off I have been on some fairly intense sleep medication, but generally try to avoid drugs when possible (But find it completely worth it to take them if it is the only choice. There is almost nothing worse for your health than not sleeping.). I find with a reliable routine around sleep, my likelihood of having to take medication to make it through the night decreases significantly. There is plenty of information online about sleep health, but i thought I would share my thoughts, routine and yoga poses in case it helps just one of you out there who is in the same boat! Maybe you have trouble falling asleep, maybe it’s staying asleep, perhaps all aspects around what should be a restful time, have become stressful. Whatever your flavor of insomnia is, a pre-bedtime routine and some bedroom boundaries are a great start!
The Role of Yoga in Improving Sleep: Practicing yoga has almost more benefits than one can count, and especially when it comes to sleep. Our focus on breath during our yoga practice (any format!) helps to regulate our heart, calm our central nervous system and reduces cortisol levels in the body. Stress and anxiety are very common problems that effect sleep for many of us, so that reduction in cortisol and emphasis on breath is hugely important. Along with that, the movement of our body allows us to feel better physically on a whole, and therefore can help us get more comfy in bed in general. The fact that our practice is all about a sense of presence helps us slide more easily into meditative states while we are both on, and off our mats.
Yoga Poses for Better Sleep:
Child's Pose (Balasana): This gentle forward bend can release tension in the back, shoulders, and hips, helping to prepare the body for sleep.
Legs-Up-the-Wall Pose (Viparita Karani): This restorative inversion can promote relaxation and improve circulation in the lower half of the body, making it easier to drift off to sleep. I love taking legs up the wall while reading a book or taking a phone call, you can stay in the pose for quite a long time without building tension in other parts of the body, and your feet/calves will thank you for the increase in blood flow!
Corpse Pose (Savasana): Savasana, the posture that emulates sleep the most in our yoga practice. This posture not only can feel really nice, but it is important for transitioning into a state of deep relaxation, allowing both the body and mind to unwind before bedtime. I have found that by practicing savasana at the end of every yoga or meditation class, my body becomes relaxed more quickly when I make it to my bed as well. Just like anything else you are creating muscle memory around the posture and the relaxation that comes with it!
Reclined Bound Angle Pose (Supta Baddha Konasana): This gentle hip opener can help release tension and prepare the body for restorative sleep. You are also opening up your frontline to the universe in this shape, by breathing into that we can cultivate deep confidence and improve our ability to let go of control.
Breathing Exercises for Relaxation:
Deep Belly Breathing (Diaphragmatic Breathing): Deep belly breathing can activate the body's relaxation response, calming the mind and promoting a sense of peace. If you find that you are fidgety, or perhaps one part of your body is engaging and not releasing try this exercise. Intentionally engage the muscle that is being fussy, take a gigantic inhale, hold it and keep flexing the muscle. When you can no longer hold your breath let out an open mouth exhale simultaneously releasing the muscle that you had engaged.
Alternate Nostril Breathing (Nadi Shodhana): Another popular breathing technique for better sleep is alternate nostril breathing, or Nadi Shodhana Pranayama. This exercise helps balance the left and right hemispheres in your brain — allowing both sides of the brain to relax at the same time.
Creating a Bedtime Yoga Routine: One of the most important things I have found for me personally, is having rules around bedtime. By no means does my routine and list of rules have to be yours, but here are some non-negotiables for me:
Consistent bedtime, set an upper limit and give yourself some time to wind down in bed
Use your bedroom for only sleeping, reading or lovey dovey stuff (no TV!)
Create a comfortable environment with your “going to bed” lighting and pillow arrangements
Brush your teeth, wash your face and do whatever else you need to before laying down initially. This way you can ease right into sleep rather than getting up to do those things after your tired
Try not to eat 2-3 hours before bed
Additional Tips for Better Sleep:
Limit Screen Time: Try not to scroll before bed! I do enjoy my nightly crossword to burn out the brain right before sleep, but I do not love social media scrolling. You can get sucked in and overstimulated really easily!
Create a Relaxing Environment: Bedside lighting (again so you don’t need to stand up to turn off the switch), candles, lavender pillow spray, essential oils and other things that make you feel calm are key. Treat your bedroom like a sacred space!
Establish a Bedtime Ritual: Meditation, breathing exercises or a few yin postures might be just what you need! There are loads of wonderful meditation based apps that will guide you easily into rest. My favorites are Insight Timer and Headspace!
For some of us, sleep comes easily every night. If it doesn’t, I sympathize with you and have spent most of my adult life trying to minimize medication needed to simply make it through the night. If you try these techniques, please let me know how they work for you! If you have questions around breath work, meditation or any thing else, please reach out. We are in this together and we ALL deserve a good night’s sleep.
