3 Powerful Yoga Practices for Better Sleep

There is nothing more frustrating than planning to go to bed early to finally get more hours of sleep, only to spend the next few hours tossing and turning. From thoughts that won't quiet down to aches and pains that pop up once you hit the sheets, there can be countless roadblocks to getting more and better sleep. Thankfully your yoga practice may help you get more rest! From falling asleep faster to staying asleep longer and sleeping deeper, yoga can be a game changer for all of this and more. Target your sleep goals with one or all three of these different types of yoga practices.

Meditation for Relaxation

Meditation is an important yoga practice that can be done on its own or as part of a physical asana practice. If you go to an in-person class, make sure to get there in enough time to settle in for the initial relaxation or stay for the “final savasana” or resting pose. You might try incorporating some of the techniques from class into a home practice before bed. Simply observing your breath or taking deep breaths in and out through your nose are simple ways to enter a meditative state on your own. You might also try a specific meditation class to experience longer practices and expand your at home toolbox.

Movement for Sleep Quality

While it may seem obvious that a slow, relaxing, or meditative practice can improve sleep, it could surprise you to know that a faster-paced class can achieve the same goals. Exercise can improve sleep quality, so the effects of a more vigorous vinyasa yoga practice definitely cannot be ignored. Incorporating regular exercise, specifically mind-body exercise like yoga can improve insomnia and help with overall quality of sleep. 

Restorative Yoga for Reducing Stress

Stress can sabotage even the best sleep hygiene practices. You can spray all the lavender essential oil and stay away from blue light for hours, but ultimately stress can derail even the best efforts at a good night’s sleep. Incorporating restorative yoga provides a time to allow the body to enter a deeply relaxed and restorative state. Restorative yoga can improve your mind-body connection and tap into your parasympathetic nervous system. This helps “calm your nerves” and get you out of the flight or fight cycle we often find ourselves in when it comes time to wind down. Try some restorative yoga in the evening to really reap the benefits overnight.

The next time you find yourself reaching for the second cup of coffee after tossing and turning overnight, schedule a time to practice yoga. Booking a class with meditation, movement and restorative poses is a great way to hit all of the beneficial aspects of yoga on sleep. Notice how sleep differs on nights that you practice yoga and track overall sleep patterns to figure out which practices may help you most. Check out Gentle and Restorative, Slow Flow and Restorative or Core and Restore virtually or in person at Yoga Baum to help you with your sleep goals!