Benefits of Yoga for Sleep | Practice These 10 Asanas before Bed

Haven’t been able to catch up on a peaceful night’s rest?

Well, yoga might be your free ticket to the la-la land of dreams! 

Whoever said it said it right—you only recognize the value of good sleep once you’re unable to get it.

So, if you are one of those people who keep tossing and turning throughout the night trying to catch up on some slumber, yoga for better sleep can be your answer.

Notably, not only yoga helps you sleep quickly but it also improves the quality of your nap time.

Wondering how? 

Let’s find out!

Yoga For Better Sleep

If you are suffering from occasional spells of insomnia, sleep deprivation, or any other sleeping problems, there’s good news for you guys.

A humble yoga workout a couple of minutes before you call it a night can help you sleep better.

In fact, it doesn’t even need to be energetic. A light yoga practice done at home regularly has the ability to make you comfortable for bedtime.

Some simple yoga poses to calm your senses, provide ease to body tensions, and rejuvenating meditation practices help you relax and unwind towards the end of a busy day.

How Does Yoga Help You Sleep?

If you aim to use yoga for better sleep, the following are just some of the ways through which yoga acts as a sleep inducer:

#1. Serves as Regular Exercise

Some kind of exercise throughout the week will help maintain sleep hygiene and improve overall sleep quality.

#2. Induces Mindfulness

Yoga and meditation for sleep are undoubtedly useful in encouraging calmness. 

In fact, mindfulness is the primary ingredient of many yoga poses and reduces nighttime sleep disturbances in adults.

#3. Regulates Breathing

Breathing is also one of the preeminent elements of yoga and a technique that induces sleep.

#4. Controls Weight 

Weight loss by practicing yoga may not be your primary goal but losing some can eliminate various sleep problems.

Yoga has shown health benefits along with improving sleep among people of all ages. Moreover, the gentleness of yoga makes it great and especially useful for bedtime. 

Benefits Of Yoga Before Sleep

There is a large population that suffers from sleep deprivation. According to 45% of Americans, lack of sleep has badly affected their lives.

This is where yoga steps in. Some of the ways through which yoga benefits before bedtime include:

1. Reduces stress and anxiety
2. Helps release toxins and renews your senses
3. Calms down mind and body
4. Relieves stress on muscles and joints
5. Improves breathing and eliminates circulation issues

With that, here’s a little sneak peek into how yoga helps you sleep better.

#1. Helps Reduce Depression, Stress, And Anxiety

Stress and anxiety have a crucial role to play in sleep and you must avoid long-term stress to be able to sleep better. 

Lucky for you, yoga is great for depression. 

People dealing with anxiety and depression suffer a rise in cortisol levels and increased tension. Yoga helps relax the mind and body and, as a result, can help you sleep better.

#2. Rejuvenates Your Body

Yoga helps release toxins stored in organs and tissues and increases oxygen levels. 

In fact, some breathing exercises replenish the body, and yoga poses help relax physical tension and take the stress off.

#3. Calms The Mind

Unquestionably, yoga encourages a sense of calmness. 

The poses and breathing techniques practiced before bedtime calms the mind and prepares you mentally. 

So, at the day’s end, you can empty your mind of disturbing thoughts for a night of better and relaxed sleep.

#4. Eases Muscles And Joints

Whether it’s physical or mental work, it creates stress on the muscles. 

A gentle stretch and easy yoga pose after a long day at work release muscle tension before you hit the sack.

#5. Improves Breathing

Improper breathing can give rise to snoring and sleep apnea. Snoring is a result of stress, obesity, sinus, and circulation issues. 

Yoga can help get rid of all these problems and its breathing techniques help you sleep better.

These claims aren’t just theoretical but are actually backed by scientific studies. 

Yoga And Sleep: Research

Numerous studies demonstrate that yoga can improve sleep quality for a variety of reasons. 

Nearly 55% of yoga practitioners reported better sleep and over 85% reported a reduction in stress levels. 

These studies focus on the quality of sleep rather than the quantity and while the definition of quality sleep varies from person to person, it commonly means feeling energized and light throughout the day.

#1. Impact of long-term yoga practice on sleep quality and quality of life in the elderly.

Lack of sleep is one of the most common aging conditions.

In this study, 65 elderly people (60 years or more) completed questionnaires, and the sleep quality score PSQI and QOL score of the study group were evaluated and compared with the control group using Mann-Whitney U-Test. 

As a result, the total PSQI score of the yoga group was lower than that of the control group. 

Hence, it was concluded under this study that the addition of regular yoga exercises in the daily routine of elderly people can improve their quality of sleep.

#2. The effect of yoga on insomnia and sleep quality in women with sleep problems.

This study, by performing a systematic review and meta-analysis, examined the effectiveness of yoga on women with sleep problems.

Randomized controlled trials compared yoga groups with controlled groups in women with sleep problems. The results were measured using subjective instruments.

Moreover, it was concluded in the study that yoga intervention in women has benefits compared to non-active control conditions in terms of managing sleep problems.

Now, even if the studies have proved that yoga can improve sleep quality and can help those with sleep disturbances, it’s time to have a look at some of the yoga poses for better sleep to actually put it into practice and reap the full benefits.

10 Yoga Poses For Sleep: What Types Of Yoga Help You Sleep?

The best asanas in yoga for better sleep include:

1. Lizard Pose
2. Legs Up The Wall Pose
3. Corpse Pose
4. Reclining Bound Angle
5. Adept’s Pose
6. Reclining Hand-to-Big Toe Pose
7. Locust Pose
8. Standing Forward Bend
9. Seated Forward Bend
10. Wide Knee Child’s Pose

But before you slip into these yoga poses, it’s important for you to know that there is no single pose or yoga sequence that’s suitable for everyone. 

Plus, the effectiveness of these yoga poses depends more on the way you do them.

Here are certain key points you need to keep in mind before you start practicing yoga.

• Do gentle and sustainable stretches
• Breathe slowly and steadily
• Transform between the poses slowly

With that, here are the top 10 yoga asanas to induce a deep slumber.

#1. Lizard Pose (Utthan Pristhasana)

1:Take a downward-facing dog pose and bring your left foot forward between your hands.

2: Lower your right knee to the floor.

3: Place your left foot on the outer edge of the mat.

4: Place your elbows on the block or floor.

5: Stay for 10-15 breaths and repeat on the second side.

#2. Legs Up The Wall Pose (Viparita Karani )

1: Place your mat perpendicular to the wall.

2: Lie back on the wall and gently place your leg up the wall.

3: Relax your arms by your side.

NOTE: You can add a cushion underneath your tailbone for some support.

#3. Corpse Pose (Savasana)

1: Lie back on the mat.

2: Hug your knees tightly towards your chest and take a deep breath.

3: Keep your tailbone on the mat, and exhale and stretch your legs away.

4: Keep your feet hip-width apart and relaxed.

5: Relax your arms at your side and face your palms upwards.

#4. Reclining Bound Angle (Supta Baddha Konasana)

1: Lie down on your mat.

2: Bend your knees and keep your feet on the floor.

3: Join the soles of your feet, allow your knees to relax, and keep them away from each other. Keep blocks and cushions underneath your knees to support your hips.

4: Keep your arms away from your torso, face the palms towards the ceiling, and relax them on the floor at 45 degrees.

5: Don’t create additional tension on the knees and feel a gentle stretch.

#5. Adept’s Pose (Siddhasana)

1: Sit straight on your mat and cross your ankles.

2: Close your eyes and match your breath with your heartbeat.

3: Take a deep breath and straighten your spine; exhale and root to your seat.

4: Rest your hands on your knees and touch the fingertips of your index finger with your thumbs.

#6. Reclining Hand-to-Big Toe Pose (Supta Padangusthasana) 

1: Lie on your mat facing the ceiling.

2: Keep your big toes together.

3: Inhale, and clasping the back of your thigh, bring your right leg vertical. 

4: Push your thigh against your hands until you feel the stretch.

5: Perform this for 5-10 breaths and then switch the sides. 

#7. Locust Pose (Salabhasana)

1: Lie down on your belly.

2: Clasp your hands behind your back or bend your elbows and lift your arms towards your ears.

3: Exhale and press the top of your feet on the floor.

4: Inhale while you lift your chest and arms and gaze forward.

5: Stay for 5-10 breaths.

6: Release your hands on the mat and inhale and exhale while you push back to the downward-facing dog position.

#8. Standing Forward Bend (Uttanasana)

1: From a downward-facing dog, walk your feet to your hands.

2: Keep your feet hip-width apart and bring a slight bend to your knees.

3: Rest your hands loosely alongside your feet.

4: Exhale, lengthen your spine, and let the top of your head fall towards the mat.

5: Remain in this position for 5-10 breaths.

6: Release your hands, press down through your feet, inhale and rise slowly.

#9. Seated Forward Bend (Paschimottanasana)

1: Sit on your mat with your legs extended.

2: Exhale, stretch your spine, and fold yourself forward.

3: Keep your spine lengthened and hold on to your feet with relaxed arms and bent elbows.

4: Rest your forehead on the block and remain for 10-15 breaths.

#10. Wide Knee Child’s Pose (Balasana)

1: Kneel on the floor and bring your big toes together.

2: Keep your knees hip-width apart.

3: Exhale and sink your torso onto your thighs.

4: Relax your arms alongside your torso, palms facing up.

5: For a more engaging pose, bring your hands forward and keep palms facing down the floor.

6: Keep your forehead on the ground and roll your head gently on each side. 

Clearly, yoga is all about maintaining an equation between simple movements and measured breathing. 

It instigates the parasympathetic nervous system which brings about release and relaxation—both physical and psychological.

On a side note, during the daytime, any type of yoga practice is good as long as you are comfortable. 

Actually, there are many types of yoga for sleep that you can do to sleep better at night.

And if you want to do high-activity yoga forms, it’s better to do it several hours before bedtime.

To clarify, high-activity yoga forms, such as vinyasa or hot yoga, elevates the heart rate. Hence, it’s recommended to avoid it right before your sleeping time.

The more suitable yoga poses before bed are restorative types:

• Hatha yoga focuses on gentle body postures, lengthening, inhalation, holding breath, and exhalation.
• Yoga Nidra for sleep and anxiety focuses on breathing and is done while lying down.

Additionally, there are certain yoga poses like the ones mentioned above that you can perform especially before bedtime for better results.

Acknowledging the benefits of yoga, practicing yoga for improving sleep quality and quality of life for older adults has earned a good name for all the right reasons. 

However, sleep deprivation and the burden of stress could be a malicious cycle.

We often find it hard to sleep when we are anxious or stressed, and, as a result, it makes us mentally fatigued the following day.

This is where yoga enters!

The above-mentioned yoga asanas can calm your mind, relax your body, and serve as a natural and effective snooze remedy. 

Before You Go!

Yoga is nothing but a meditative movement that combines attentiveness, focused breathing, and physical exercise.

And because it also has a wide range of other health benefits, you can do regular practice of yoga to help sleep better.

However, if you aim to use yoga for insomnia, you need to make a schedule to witness a considerably positive impact.

But remember that yoga is not a substitute for medical treatment, and in case of persistent sleep disturbances, you must also consider consulting a doctor.

Till then… 

Meditate and stretch your way to a good night’s sleep with the best yoga poses for better sleep.

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