The sleep-boosting benefits of yoga
Do you often lay awake at night, tossing and turning? You’re not alone. Many of us struggle with occasional sleeplessness, while others experience chronic insomnia - a condition affecting 1 in 3 people in the UK. When stress builds up throughout the day, it often follows us into the evening, keeping our minds active and making it difficult to unwind. Between overflowing schedules and demanding jobs, it’s no wonder switching off can feel impossible.
Yoga could be the answer you’ve been searching for. With a calming practice on the mat, you can fall asleep faster, sleep more deeply, and avoid those dreaded 4 a.m. wake-ups. Learn how to use yoga to tap into your body’s ability to relax.
How stress fuels insomnia - and how yoga can help
Often, insomnia is linked to an overactive nervous system. When we’re stuck in “go-go-go” mode, our bodies struggle to shift gears at bedtime, keeping us wired when we should be winding down. Understanding how your nervous system functions - and how yoga can activate its calming powers - is key to improving sleep.
The role of the sympathetic nervous system (SNS)
Throughout the day, many of us operate in the body’s sympathetic nervous system (SNS), also known as the fight-or-flight response. This is the state that equips us to tackle challenges, manage stress, and, if necessary, outrun a bear (let’s hope you never need to).
While this heightened state is essential for dealing with life’s demands, staying in it for prolonged periods can take a serious toll on our health. If you stay in the SNS for too long, you’ll likely experience the following:
- Chronic stress
- Anxiety
- Difficulty sleeping
- Weakened immune system
- Digestive issues
- High blood pressure
- Increased heart rate
- Risk of developing chronic diseases like cardiovascular issues
The power of the parasympathetic nervous system (PNS)
The antidote to the fight-or-flight response is the parasympathetic nervous system (PNS), often referred to as the rest-and-restore mode. Think of it as putting the brakes on your body’s stress response, signaling to your brain that there’s no immediate danger and it’s safe to relax.
When activated, the PNS encourages:
- Lowered heart rate and blood pressure
- Reduced cortisol levels
- Increased digestion
- Relaxed muscles
- A sense of calm and readiness for sleep
Switching between the two
Your body is designed to switch between the two nervous systems throughout the day. If you’re about to do a big presentation at work, the sympathetic system will fuel you up and help you get through it with heightened awareness and focus. Then, once it’s over, your parasympathetic nervous system will kick in and allow you to take a deep breath and relax.
The problem in today’s society is that we go from one stressful situation to another. Jumping from work pressure to social obligations, then dealing with the constant buzz of notifications and distressing news stories. This keeps our body in a chronic state of alert, preventing us from fully shifting into rest-and-restore mode. Over time, this imbalance can contribute to sleep disturbances, anxiety, and burnout.
How yoga helps activate our rest-and-restore mode
There are several ways to activate the PNS, including meditation, deep breathing, and gentle walks. But one of the most effective tools at your disposal is yoga.
Yoga combines movement, mindfulness, and breathing techniques to soothe the nervous system. With regular practice, yoga helps your body and mind transition from fight-or-flight to rest-and-restore, creating the ideal conditions for sleep.
Key ways yoga supports better sleep:
- Regulates cortisol levels: Stretching and deep breathing lower the body’s stress hormones.
- Relaxes muscle tension: Gentle poses release physical stress stored in the body.
- Encourages mindfulness: Being present on the mat helps to quiet the racing thoughts that keep you alert and awake.
The evidence: yoga and sleep
The benefits of yoga for sleep aren’t just anecdotal - the data speaks for itself.
A 2023 study titled Yoga Exercises as a Therapeutic Approach for Adults with Insomnia found that an eight-week yoga program significantly improved sleep quality for participants. Those who practiced yoga twice a week fell asleep faster and enjoyed deeper, more restful sleep compared to the control group.
Through a combination of gentle poses, breathing techniques, and meditation, the yoga group tapped into the power of rest-and-restore. Proving that yoga isn’t just a calming practice - it’s a powerful solution for better sleep.
By calming the nervous system and bringing the body into a relaxed state, yoga helps set the stage for a restful night. Whether you’re dealing with sleeplessness from stress, or simply a hectic lifestyle, yoga could be the soothing solution you need.
5 yoga poses to add to your bedtime wind-down routine
You don’t need to commit to a lengthy session - just 15 minutes of gentle stretching can relax your body and prepare you for a deep slumber. Try these soothing poses to ease into your evening and prepare for a restful night’s sleep:
- Child’s pose (Balasana): This gentle forward fold relieves tension in the back and shoulders while promoting a sense of calm. Rest your forehead on the mat or a cushion for extra relaxation.
- Legs-up-the-wall pose (Viparita Karani): Lie on your back with your legs resting up against a wall. This pose improves circulation, reduces swelling in the legs, and eases anxiety.
- Seated forward fold (Paschimottanasana): Sit tall, extend your legs, and fold forward. This stretch soothes the spine and encourages deep, even breathing.
- Reclined butterfly pose (Supta Baddha Konasana): Lie on your back with the soles of your feet together and knees falling outward. This heart-opening pose promotes relaxation.
- Corpse pose (Savasana): End your routine lying flat on your back with arms by your sides. This pose helps your body fully relax and prepares you to drift off to sleep.
Hold each pose for 1 - 5 minutes, breathing deeply and allowing your body to settle.
Stick to it and sleep soundly
Like any habit, the benefits of yoga build over time. Be patient with yourself, and soon, restful nights will become second nature. By practicing yoga each evening, you’ll start to reap the rewards. Yoga helps reset your nervous system, ease stress, and improve sleep quality over time. Gentle styles, like yin or hatha, are especially effective for unwinding in the evening. Sweet dreams!