Benefits of Yoga for Better Sleep

good for sleep?

There are a number of reasons why yoga might help improve your sleep. Some of these include:

1. Mindfulness

This practice involves focusing attention and awareness on the present, which has shown to increase melatonin levels in the body, which can help improve sleep.

2. Physical exercise

As per several studies, regular exercising can help person sleep better. Light exercise such as gentle yoga can actually help you sleep better. Yoga incorporates various complex postures, which give your body a workout. This regular exercise may help relieve stress and improve sleep quality and duration.

3. Breath Awareness

Breathing is an essential part of yoga and deep breathing, in particular, can help relax your body and improve your sleep.

Best Types of Yoga for Sleep

Not all types of yoga are right for helping you sleep better. If better sleep is your goal, it is important to select an approach focused more on relaxation and stretching. Here are the best types of yoga to do before sleep:

1. Hatha yoga

This type of yoga is centred on different body positions and is usually practiced at slower pace and utilizes deep breathing.

2. Restorative yoga

This is a restful practice that invites body to rest in poses to ensure deep relaxation and diaphragmatic breathing.

3. Yoga Nidra

This form of yoga utilizes guided relaxation to withdraw from the senses and drop into a deep state of relaxation while still maintaining full consciousness.

Yoga Poses to Try

Learning a few simple moves and practicing them as part of your nighttime routine can ease tension and relax your body so that you can sleep peacefully. Some basic poses you might try include:

1. Legs up the wall pose

This involves lying your back onto mat and gently place your legs up the wall making a 90° angle with your body. This simple pose helps recirculates your blood flow.

2. Standing forward bend (Uttanasana)

This pose involves allowing your torso to fold over gently bent legs while in a standing position with head and neck relaxed towards the floor.

3. Reclined bound angle pose or Butterfly pose (Supta Baddha Konasana)

This involves lying on your back and bringing the soles of your feet together, dropping your knees out to the sides.

4. Corpse pose (Savasana)

This pose is performed by lying on the floor with your legs stretched out straight, arms relaxed at your sides and palms facing up.

Tips to Get Started

Here are some tips to guide your practice:

1. Make it a habit and a part of your regular bedtime routine.

2. Create a relaxing environment to perform yoga.

3. Dress in comfortable, loose-fitting clothes when practicing yoga.

4. Focus on your breath as deep breathing used in yoga is so beneficial for sleep.

Conclusion

If you struggle with your sleep, yoga can be a great addition to your nightly routine. However, Yoga is not a substitute for other treatments. If you are still experiencing sleep problems after trying yoga and other healthy sleep practices, you should talk to your doctor.

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Source: YogaJournal, WebMD, HopkinsMedicine

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on April 11, 2023