The Link Between Yoga and Better Sleep Quality

 

Having trouble falling asleep or staying asleep through the night? You’re not alone. Many of us experience disrupted sleep due to stress, tension or an overactive mind. Luckily, yoga is a simple, natural solution to help you wind down and improve your sleep.

What Is Yoga?

Yoga is an ancient practice that combines physical postures, breathing techniques and mindfulness to promote overall well-being. While it’s often associated with flexibility and fitness, yoga’s real benefits lie in bringing balance to the body and calm to the mind-making it perfect for sleep support. It is the perfect way to get into rest and digest mode.

How Does Yoga Affect Sleep?

Yoga prepares the body and mind for rest by slowing the breath, releasing muscle tension and quieting the mind. This holistic approach activates the parasympathetic nervous system - your body’s rest and digest mode - creating the perfect conditions for sleep.

What Are The Benefits Of Yoga For Sleep?

Reduce stress and anxiety: Yoga lowers cortisol levels, the stress hormone so you can relax more easily.

Improves breathing: Focused breathing slows your heart rate and tells your body it’s safe to rest.

Eases physical discomfort: Gentle stretching releases tension in areas that store stress, like the neck, back and hips.

Enhances mindfulness: A regular yoga practice trains the mind to stay present so you can switch off at night. Yoga is the perfect panacea for people with high stress levels.

Source: https://www.frontiersin.org/

 

What Are The Best Yoga Poses For Better Sleep?

Adding a few calming poses to your bedtime routine can signal to your body it’s time to wind down for sleep naturally. Try:

Child’s Pose (Balasana): A grounding pose that calms the brain and gently stretches the back.

Legs-Up-The-Wall (Viparita Karani): A gentle inversion that relieves tired legs and quiets the mind.

Reclined Bound Angle Pose (Supta Baddha Konasana): Opens the hips and promotes deep relaxation.

Seated Forward Fold (Paschimottanasana): Releases tension in the back and encourages introspection.

Corpse Pose (Savasana): Often done at the end of a practice, it’s a complete surrender, allowing your whole body to rest.

Adding simple yoga props like a block or strap from Rest and Digest can make these poses more supportive and accessible. Coupled with the Rest and Digest Jute And Rubber Yoga Mat that is eco friendly you will be ready to start your yoga practice to help you sleep better.

How Often Should You Do Yoga For A Deeper Sleep?

You don’t need to spend hours on the mat to see results. 10-15 minutes of gentle evening yoga, 3-5 times a week, can make a big difference. Focus on slow movements and deep breathing, not intensity. Consistency is key.

What Else Can You Do To Improve Sleep?

While yoga is powerful, pairing it with other healthy nighttime habits for self care can lead to even better results.

Create A Sleep Conducive Environment

Dim the lights, reduce noise and keep your bedroom cool and clutter-free. Consider using natural sleep inducing products like sleep sprays or calming scents like lavender or chamomile from our Rest and Digest Serene Body Health range to set the mood. Eye masks are another great way to help you relax and fall asleep naturally.

Practice Good Sleep Hygiene

Stick to a regular bedtime, limit screen time before bed and avoid stimulants like caffeine in the evening. Try to avoid using your devices as an alarm clock. A consistent routine helps regulate your body clock. Try our Rest and Digest mulberry silk pillowcases for a relaxed and deep night's sleep.

Try Natural Remedies for Insomnia

Try gentle noninvasive options like herbal teas to help you get to sleep from our Love Tea or Better Health range, warm baths or guided meditations. Aromatherapy and deep breathing techniques work well with yoga.

 

Add Yoga to Your Sleep Routine

Yoga is a powerful tool for deeper sleep with no pills or complicated rituals required. By moving, breathing and slowing down you can support your body’s natural ability to rest. 

Try a few poses tonight and see how your body responds- you might just find your new favourite bedtime ritual.