Is practicing yoga good for improving sleep? When is the best time to practice?

Sleep plays a crucial role in our overall health, and yoga has become a popular method for enhancing sleep quality. So, does practicing yoga truly help improve sleep? And when is the best time to practice it for optimal results? This article will explore the connection between yoga and sleep, along with recommended exercises to help you sleep better.

1. Does practicing yoga really help improve sleep? Why?

Yoga is not only a physical exercise but also a way to connect the mind and emotions, soothe the nervous system, and reduce stress. Yoga improves sleep through the following mechanisms:

• Reducing stress and lowering cortisol: Stress and anxiety are major causes of sleep disorders. When stressed, the body produces higher levels of cortisol – a hormone that increases heart rate, breathing, and muscle tension, negatively affecting the ability to relax and sleep. Yoga exercises help regulate breathing and lower cortisol levels in the body.
• Increasing melatonin production: Melatonin is the hormone that regulates the sleep-wake cycle. When the sun sets, melatonin levels naturally rise in the body, signaling that it’s time to sleep. Some studies suggest that practicing yoga improves sleep by enhancing melatonin production through relaxation and calming the nervous system. This helps reduce insomnia and makes it easier to fall asleep.
• Muscle relaxation and tension relief: Gentle yoga exercises help relax the muscle groups in the body. Areas of the body often become tense after a long day of sitting at work or engaging in strenuous activities. Relaxing and stretching these muscle groups helps the body reach a state of rest and reduces physical tension. Yoga improves sleep through this relaxation process, as a comfortable body makes it easier to fall into a deeper sleep.

• Improving respiratory function: Practicing yoga not only helps you relax but also positively impacts your respiratory system. Deep breathing exercises and chest-opening poses in yoga help strengthen lung function, ensuring the body receives adequate oxygen. This not only helps you feel alert and energized but also improves sleep quality. If you often experience shortness of breath or sleep apnea, yoga could be an effective solution to reduce these symptoms.
• Promoting blood circulation and regulating heart rate: One key factor for quality sleep is a stable heart rate. Yoga can help regulate heart rate and reduce cardiovascular stress through slow and deep breathing.
• Regulating mood, reducing anxiety, and depression: Yoga is not only beneficial for physical health but also improves mental well-being. Yoga exercises help regulate mood, calm the nervous system, and alleviate symptoms of anxiety and depression. As a result, you’ll find it easier to fall asleep with a calm and relaxed mind.

2. The best time to practice yoga for better sleep

To optimize the effectiveness of yoga in improving sleep, the timing of your practice is also important. Practicing yoga in the evening is an ideal choice for those looking to reduce stress before bedtime. Doing yoga exercises a few hours before bed to improve sleep will help your body gradually transition into a restful and relaxed state, making it easier to fall into a deep sleep. 

Creating a regular and consistent yoga routine will help the body adapt, increase endurance, improve overall health, and provide long-term benefits. Consistent practice also helps stabilize mood, reduce stress, and enhance sleep quality.

Some vigorous yoga poses or challenging movements might prevent your body from reaching the relaxation state needed before sleep. Instead, gentle movements in the evening help calm the nervous system, slow the heart rate, and regulate breathing, creating a peaceful feeling and preparing you for sleep.

3. Suggested yoga exercises to improve sleep the most

If you’re looking for yoga exercises to improve sleep, try some gentle poses that help relax the muscles, calm the nervous system, and enhance your ability to unwind before bedtime. Here are some yoga exercises you can try:

• Child’s pose (Balasana): This simple pose helps relax the body and relieve tension in the back, hips, and knees. Kneel, slowly stretch your arms forward, and lower your body until your forehead touches the ground. Holding this position helps calm the mind and make it easier to drift off to sleep.

• Legs up the wall (Viparita Karani): This is a popular yoga exercise that improves sleep because it enhances blood circulation to the heart, relaxes the legs, and calms the nervous system. Lie on your back, raise your legs against the wall to form an “L” shape with your body, and relax your arms. Feel the relaxation from your legs spreading throughout your body, helping you easily fall into a deep sleep. Yoga exercises improve sleep by soothing the body and mind.
• Corpse pose (Savasana): Savasana is a pose that allows the body to completely relax and unwind. Lie on your back on the mat, let your arms and legs fall relaxed with your palms facing up, legs extended, and close your eyes. Focus on your breath, feeling your body gradually rest and relax.
• Standing forward bend (Uttanasana): Start in a standing position, relax your body, and slowly bend forward, bringing your torso toward your legs. Let your hands touch your elbows, shins, or, if possible, the floor. This pose helps stretch the back muscles and release tension in the lower back.
• Reclined butterfly (Supta Baddha Konasana): Lie comfortably on your back, gently bring the soles of your feet together, and let your knees relax out to the sides, forming a butterfly shape. You can extend your arms relaxed along your sides or place them on your head for added comfort. This pose helps open the hips, relax the body, and create a sense of calm, making it excellent for sleep.

Things to keep in mind when practicing yoga for better sleep: 

• Avoid intense movements in the evening: Strong yoga poses or complicated movements can increase heart rate and stimulate wakefulness. Choose gentle exercises to maximize relaxation. 
• Start with simple exercises: There’s no need to perform complex poses; begin with the basics and easier exercises to help your body become accustomed to yoga. 
• Listen to your body: Everyone has different biological rhythms and stress levels, so choose the time and exercises that work best for you to achieve optimal results. 
• Create an ideal sleep environment: Ensure a clean, comfortable space with soft bedding, cozy pillows, and a quiet atmosphere. A relaxing environment will help you fall asleep more easily and improve sleep quality.

Yoga is an effective method to improve sleep due to its ability to relax the body, regulate the nervous system, and support the adjustment of sleep cycles. Gentle yoga exercises improve sleep by helping you fall into a deep sleep more easily, while also reducing stress and anxiety. You can practice yoga in the evening with simple poses like Balasana, Viparita Karani, or Savasana to prepare for a better night’s rest. Remember, good sleep is key to maintaining your health and keeping your mind alert, and yoga can be a wonderful companion on this journey.

References: sleepfoundation.org, pmc.ncbi.nlm.nih.gov, .healthline.com, news-medical.net, medicalnewstoday.com