How Yoga Can Help You Sleep

Insomnia, a sleep disorder, is characterised by difficulty falling asleep, staying asleep, or waking up too early and not being able to fall back asleep. It’s estimated that between 10-30% of adults worldwide suffer from some form of insomnia, making it a significant problem in today’s world.

There are several reasons why this is the case. One reason is the high levels of stress and anxiety that many people experience due to work, family, or financial pressures. Racing thoughts and worry can keep the mind active and prevent relaxation.

Additionally, the use of electronic devices can interfere with sleep by disrupting the body's natural sleep-wake cycle.

Another factor contributing to insomnia is our 24-hour lifestyle, where people are working or engaging in social activities around the clock, making it harder to maintain a regular sleep schedule and the increased use of caffeine and other stimulants can also disrupt sleeping patterns.

Insomnia can have significant negative effects on a person's physical and mental health, resulting in difficulty concentrating, irritability, and fatigue, with an increased risk of accidents and injuries. It can, also, contribute to the development of other health problems, such as anxiety and depression.

Fortunately, it is possible to shift this pattern by establishing a regular sleep routine, creating a calming sleep environment, avoiding electronic devices before bed, and practising relaxation techniques such as meditation and yoga.

How does yoga help? Yoga can improve sleep quality in several ways:

Many of the poses and breathing exercises in yoga promote relaxation and calmness. Practising these techniques before bed can help to relax the body and mind, making it easier to fall asleep.

Stress and anxiety can interfere with sleep, making it difficult to fall asleep or stay asleep. Yoga has been shown to reduce stress levels, promoting relaxation and improving sleep quality and duration.

A regular yoga practice regulates the nervous system, activating the parasympathetic nervous system, which is responsible for relaxation.

Practising yoga can reduce pain and inflammation, which may have been interfering with sleep.

Melatonin is a hormone that regulates sleep-wake cycles, and studies have shown that practising yoga can increase melatonin levels, promoting better sleep.

Wondering what practises you should do?

Don’t worry. We’ve got you. We have listed some great places to start below:

Gentle yoga postures that release tension from the body, promoting relaxation.

Breathing exercises which help to calm the mind and reduce stress.

Meditation and visualisation techniques that promote mental relaxation and prepare the mind for sleep.

Yoga Nidra (yogic sleep), a form of guided meditation where the body is completely relaxed but the mind is awake and alert; a state of consciousness between waking and sleeping.

To sum up

Good sleep is essential for optimal health and well-being but many people struggle with sleep-related problems such as insomnia, restless leg syndrome and sleep apnea. It’s important to identify the cause of sleep problems in order to find effective solutions but, by incorporating simple yogic practices into your daily routine, you can start to improve your sleep patterns and enjoy more restful, rejuvenating, revitalising sleep, enhancing your overall health and experience of life.

For more support and guidance on the various practices that you can use, sign up for the 14-day free trial now available on Sattva Connect.