Yoga is a form of meditative movement that combines mindfulness and focused breathing with physical exercise.

Although the practice of yoga began 3,000 years ago based on Indian philosophy , there are many schools or types of yoga. Each variation emphasizes different postures or exercises, breathing techniques, and meditation practices.

The positive effects of yoga on human well-being are many, such as improving mental and emotional health and stress, relieving pain, losing weight, and improving sleep.

In this article, we will focus on the relationship between yoga and sleep, that is, whether this ancient practice can help you enjoy better quality sleep.

Does yoga help with sleep?

Over 55% of yoga practitioners report improved sleep and over 85% report reduced stress.

Many studies show that yoga can improve sleep in various populations. These studies typically focus on sleep quality rather than quantity, as increased sleep quantity is not necessarily associated with quality and overall well-being. Although the definition of quality sleep varies, it typically includes feeling energized during the day and having no disturbances at night.

Which age groups can sleep better with yoga?

Yoga has been shown to benefit all ages and improve sleep. From children to the elderly, yoga offers many health and sleep benefits.

For example, sleep disorders are common in children with Autism Spectrum Disorder . Yoga as a behavioral intervention can reduce anxiety for children with autism spectrum disorder and improve their mental health, which can help with sleep difficulties. It can also help parents and subsequently the well-being of the entire family.

Additionally, adult women often have more difficulty sleeping than men. Studies have shown that yoga can benefit women in many ways. For example, pregnant women who do yoga have reduced sleep disturbances in addition to reducing prenatal anxiety and depression. Postmenopausal women who do yoga have also seen similar results: improved sleep and reduced depression and anxiety .

Older adults also often report sleep disturbances. These disorders range from snoring and insomnia to restless legs syndrome , which can affect a person's overall quality of life. Preliminary research has shown that older adults who regularly practice yoga have improved sleep quality and an improved overall quality of life .

How often should you do yoga to improve your sleep?

Occasional yoga practice will improve sleep quality more than no practice at all. However, long-term yoga practitioners experience better sleep quality .

If you plan to use yoga as a tool to improve your sleep, it would be a good idea to create a program that includes regular practice.

How does yoga help with sleep?

There are many ways in which yoga can help improve sleep quality:

• Mindfulness. This is a practice of being aware of the moment without judgment. Mindfulness is a common component of many types of yoga and can increase melatonin levels while reducing sleep disorders in adults.
• Breathing awareness and regulation. This is another fundamental element of yoga. Deep breathing is a relaxation technique that can help you fall asleep faster.
• Regular exercise. Frequent movement is an important element of sleep hygiene . Moderate exercise several times a week can improve overall sleep.
• Weight loss. Although weight loss may not be the primary goal for some yoga practitioners, weight loss can still have positive effects on sleep, such as eliminating sleep apnea that many overweight people - and not only - may experience.

There are also specific sleep disorders that can be positively affected by regular yoga practice.

Yoga and insomnia

Insomnia is the inability to fall asleep or stay asleep. Insomnia can have many long-term effects, including daytime sleepiness and disturbances, memory loss, and mood swings. Studies have shown that yoga can be beneficial in managing sleep problems such as insomnia. Yoga may particularly benefit specific groups of people with insomnia, such as postmenopausal women and women with breast cancer.

Yoga and restless legs syndrome

Restless Legs Syndrome is a neurological disorder that affects the muscles of the legs, especially the muscles of the legs. Those who suffer from it feel like their legs are being "shocked" by an electric current when they lie down, especially when they are relaxed and just before going to sleep. They essentially experience a hyperactivity of the legs, which they cannot stop, since this movement makes them feel better.

Restless Leg Syndrome affects women more than men, and in a pilot study of women with RLS , after just eight weeks of yoga classes, their symptoms were significantly relieved.

Sleep, anxiety, and overall mood also improved significantly. Although further study is needed, these results suggest that yoga is a positive tool for improving sleep in patients with SAP.

What types of yoga help with sleep?

There are many types of yoga that provide health and wellness benefits. During the day, any type of yoga practice is appropriate, as long as the practitioner feels comfortable.

High-intensity yoga styles, such as vinyasa or hot yoga, are a good type of moderate to vigorous exercise. Such exercise, when done at least several hours before bedtime, can help you sleep better at night.

Since high-intensity yoga poses raise your heart rate, it's best to avoid these exercises right before bed. If you want to do yoga before bed, you might find a slower, more restorative type of yoga more suitable:

• Hatha yoga involves gentle postures and breathing techniques. These breathing techniques focus on lengthening the inhalation, holding the breath, and exhaling.
• Yoga Nidra is done in a lying position and focuses on breathing or the awareness of certain points of the body.

What yoga poses should you do before bed?

Poses done before bed should encourage the body to relax and fall asleep. Suggestions among yoga instructors and doctors vary, but the following poses are commonly recommended:

• Standing forward bend (uttanasana). From a standing position, slowly bend your torso forward in front of your feet. Your hands can rest on your elbows, on your shins, or on the floor.
• Recumbent Butterfly Pose (supta baddha konasana). Lie on your back. Place the soles of your feet together and let your knees drop to the sides. You can have your arms at your sides or above your head.
• Legs up the wall (viparita karani). Lie on your back with your legs up the wall, so that your body forms an "L". Let your arms hang loosely at your sides.
• Corpse pose (savasana). This is often the pose that closes yoga exercises. Lie on the floor with your arms at your sides, palms facing up, and your legs straight.

Remember that the sleeping environment should be used primarily for sleeping - so it would be a good idea to find another quiet place to do your yoga exercises before bed.

If you have any concerns about your yoga practice, consult a yoga instructor and/or a doctor. Remember that yoga is not a substitute for medical treatment. In case of persistent sleep disturbances or other concerns, consult your doctor to develop a treatment plan together.

Improve your sleep quality with a gravity blanket

Gravity blankets are the most effective way to deal with insomnia and stress without medication, as they have been used for many decades to help people suffering from anxiety disorders, autism, and other sensory disorders.

How do they work?

They are designed to apply gentle, steady pressure to the entire body, which occupational therapists call “ Deep Tactile Pressure .” This steady pressure relaxes the nervous system and helps the body naturally increase levels of serotonin and melatonin (the hormones of happiness and sleep) while reducing levels of cortisol, which is responsible for stress.

As a result, the mind stops "racing", the heart rate drops, the mood improves and the body enters a state of complete relaxation.

Choose the one that weighs closest to 10% of your body weight and upgrade your sleep from the very first night.

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