Have you ever awakened in the middle of the night, unable to sleep again? If this describes you, you are not alone. According to the American Academy of Sleep Medicine, 30 to 35 percent of adults have brief symptoms of insomnia, and 15 to 20% have short-term insomnia that lasts less than three months. Around 10% have chronic insomnia. The good news is that there is a lot you can do to help yourself sleep better. Is one of those things yoga? Let’s look at whether yoga can help with insomnia, and what poses are best.
Yoga Can Be Complementary Therapy for Insomnia
According to sleepfoundation.org, yoga may be beneficial for improving sleep. As they point out, yoga can help improve the quality of sleep, even across different types of people. This is more important than how much you sleep since the amount of sleep doesn’t always relate to how well-rested you feel.
Yoga can also be used to complement good sleep hygiene practices. It can help you relax and fall asleep faster, stay asleep longer, and wake up more refreshed. However, not all yoga poses are appropriate for insomnia.
Some poses–like the cactus pose (padmasana), which involves sitting upright with legs crossed in a lotus position, are too strenuous for people. This pose induces rapid breathing patterns that can exacerbate anxiety and make it difficult to fall asleep. It’s best to choose gentle poses like savasana (lying on your back) or child’s pose (a modified version of paschimottanasana).
Focus on the Forward Bend
If you’re feeling wired and nervous, try a forward bend. Forward bends calm your nervous system, which is often overstimulated when we’re anxious or depressed. For example, the Iyengar yoga inversion is effective because it boosts blood flow to the head. However, talk to your doctor before doing this pose if you have high blood pressure or glaucoma.
Forward folds are especially helpful for reducing stress and anxiety because they stretch tight muscles and tendons, releasing tension in the body. The gentle stretching helps relax muscles and nerves, allowing the body to rest more easily at night.
If you’re overwhelmed by anxiety or depression, practicing a forward bend can help calm your system and restore balance. Forward bends help reduce anxiousness and depression, but also improve posture and flexibility. If you’re experiencing depression that interferes with sleep, practicing yoga may help you manage it better.
Child’s Pose Helps with Sleep
Child’s pose is a resting pose that you can do lying down or sitting on the floor. The child’s pose is also known as balasana in Sanskrit and translates to “child’s pose.” You can do this pose with your knees bent or straight. If you want to relax your mind, this is one of the best poses to accomplish that. When you’re ready to go into deep sleep mode at night, try doing it before bedtime, so it triggers feelings of restfulness and calmness.
Master the Poses
Yoga is a great way to de-stress and relax and can be a tool for easing insomnia. But if you’re not familiar with the movements and poses, learn to do them properly before using them as an insomnia aid. Start with the basics, such as breathing exercises and simple poses like downward dog and child’s pose. As you become more comfortable, you can move on to more challenging poses and sequences.
Remember, yoga is a journey and it’s important to focus on your own progress, rather than compare yourself to others. With consistent practice and patience, you can reap the benefits of regular yoga practice, including improved sleep and well-being.
Yoga Is a Complement to Lifestyle Habits
Don’t forget to practice other sleep-friendly lifestyle habits. Yoga is a complement to good sleep hygiene practices. Sleep hygiene refers to the things you can do every day to optimize your chance of getting a good night’s rest. Here are some tips:
- Establish a regular bedtime and waking time, even on weekends and vacations.
- Avoid alcohol, caffeine, and nicotine before bed–these substances stimulate the central nervous system and interfere with falling asleep quickly.
- Avoid heavy meals in the evening–you will sleep better if you finish eating at least two hours before bedtime.
- Exercise regularly. This stimulates endorphins, which help induce drowsiness at night when you are ready for sleep. However, exercise should not be strenuous enough to make you sweaty or raise your body temperature too much (this may cause insomnia).
- Wake up at approximately the same time every morning, no matter what day of the week it is. This helps establish patterns that promote healthy sleeping patterns throughout each 24-hour cycle.
- Sleep in a dark room. Invest in light-blocking curtains if necessary. Avoid using devices that emit blue light, like a smartphone, within 2 hours of bedtime.
Conclusion
Stop struggling to get a good night’s sleep! Incorporating yoga into your bedtime routine can be an effective sleep-improvement strategy. By releasing tension, yoga can help you drift off to sleep and enjoy the benefits of a good night’s slumber. There are a variety of poses and techniques you can try to help you unwind and prepare for a restful night’s sleep, whether you’re a beginner or an experienced yogi. If you’re having difficulty sleeping, try incorporating yoga into your nightly routine to see if it improves your sleep hygiene and allows you to get more rest.
References:
- “How Yoga Can Improve Your Sleep Quality | Sleep Foundation.” 06 May. 2022, sleepfoundation.org/physical-activity/yoga-and-sleep.
- “Yoga for better sleep – Harvard Health.” 15 Jun. 2020, health.harvard.edu/blog/8753-201512048753.
- “Bedtime Yoga Poses for Sleep (Reduces Insomnia) | Sleep Advisor.” 10 Oct. 2022, sleepadvisor.org/yoga-for-sleep/.
- “Yoga for Sleep | Johns Hopkins Medicine.” hopkinsmedicine.org/health/wellness-and-prevention/yoga-for-sleep.
- Bhaskar S, Hemavathy D, Prasad S. Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities. J Family Med Prim Care. 2016 Oct-Dec;5(4):780-784. doi: 10.4103/2249-4863.201153. PMID: 28348990; PMCID: PMC5353813.
- “Insomnia: Symptoms, Causes, and Treatments | Sleep Foundation.” 2018. Sleep Foundation. October 13, 2018. https://www.sleepfoundation.org/insomnia.
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Do You Do One of These 9 Things That Destroys Sleep Quality?
4 Benefits of a Relaxing Yoga Workout if You Do High-Intensity Exercise
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