14 Amazing Ways Yoga Can Help You Sleep

Many of us have experienced sleepless nights at some point in our lives, and we all know all too well how this affects our day-to-day work. Poor sleep can leave you drowsy, less productive, less focused, and generally limit our ability to have a full and productive day—and the effects of poor sleep can linger for weeks . Fortunately, if you find yourself not getting the rest you need, yoga can help you create a sleep schedule and give your body and mind the restorative sleep it so desperately needs to reach your full potential. A consistent daily practice will yield the best results, but even practicing certain yoga techniques on restless nights can benefit less regular yogis. Here are some incredible ways yoga can help you fall asleep.

yoga reduces stress

We all know that one of the main benefits of yoga is stress reduction. By hitting the mat on a regular basis (ideally daily), you can help fight stressors that can wreak havoc on your brain and keep you up at night. Studies show that yoga can help lower levels of cortisol, also known as the stress hormone. By lowering your cortisol levels, you can overcome stress symptoms and be better prepared for a restful sleep.

Yoga against insomnia

Studies have also shown that yoga can reduce symptoms in people with insomnia. In one study, patients battling insomnia were trained in the basics of yoga. They were then instructed to practice what they had learned in the training every day for eight weeks. After eight weeks, the researchers found that the practice helped patients reduce the time it took to fall asleep, reduce the number of nighttime awakenings, and increase their total sleep time each night—suggesting that daily practice has a positive effect on your sleep. model has a major impact.

Yoga regulates the nervous system

Your central nervous system consists of the spinal cord and brain. It is responsible for responding to certain sensory stimuli, and when we fall asleep, the central nervous system switches to another mode and hormone levels in the brain change. Sometimes when we fall asleep, levels of these hormones remain elevated, making it difficult to fall asleep—even when we’re physically tired. Yoga works by increasing blood flow to the brain and helping release the hormones needed to fall asleep. It activates the parasympathetic nervous system responsible for rest and digestion, allowing you to sleep more restfully.

yoga relieves body pain

When we feel pain in any part of our body, it can be difficult to find a peaceful position to fall asleep, and if the pain is severe enough, a good night’s sleep can be almost impossible. Yoga can help you cope with physical ailments, such as chronic back pain or sore muscles. By using yoga as a natural pain reliever, you can rest assured that you will sleep better at night.

Yoga helps treat insomnia due to disease

People who suffer from insomnia due to illness or disease can find relief through yoga. In a University of Washington study, researchers followed 13 women with osteoarthritis, a condition that causes sleep problems. The women completed an eight-week yoga program that included 75 minutes of weekly classes and 20 minutes of nightly home practice. Researchers have found that nighttime yoga practice is beneficial in treating insomnia symptoms caused by osteoarthritis.

Yoga can help you resolve conflict with mindfulness

Going to bed angry is the surefire way to get a good night’s sleep. Instead of resting peacefully, your mind races against thoughts that keep you awake. If you don’t know how to handle conflict, you’ll just find yourself in a sleep-destroying harmful pattern. Yoga is a great tool for managing conflicts big and small in your life, helping you approach life in a more mindful way. By using mindfulness techniques to address life’s problems, you’ll be able to go to bed with a more peaceful mind.

Yoga teaches you to listen to your body

One of the most common instructions you hear from yoga teachers is to listen to your body and do what works best for you. In class, you are responsible for making sure that every pose and movement you perform serves your body in the best possible way. Fortunately, as you continue to practice, you will find that these teachings apply to your life outside of the studio. Hopefully, when your body signals you that it’s time to sleep, instead of staying up late watching another episode of your favorite Netflix series, you’ll be better able to respond to those needs and treat your body with the care it needs.

The Natural Sleep Aid That Yoga Gives You Pranayama

In yoga classes, you will learn pranayama, or yogic breathing techniques. These breathing exercises will help you focus on the present moment and connect inward. Specific pranayama exercises can be used as a tool to access specific emotions or needs, such as: B. A need for more energy or a need to relax. You can practice these targeted pranayama techniques on the mat and use them as a sleep aid before bed. For example, Surya/Chandra Bhedana Pranayama (or left nostril breathing) is useful because it stimulates the parasympathetic nervous system to promote better sleep.