Achieving Better Sleep Through Yoga: Top Poses and Methods

In today's fast-paced world, sleep deprivation has become a common issue. Many people struggle with insomnia or poor sleep quality, which affects their mental clarity, emotional stability, and overall health. Despite the many aids available, one of the natural and holistic practices that offers help to this serious condition is yoga for sleep.   

From inducing incredible physical and mental benefits to enhancing better sleep, yoga's popularity has been increasing. This article will discuss how yoga for good sleep can improve sleep quality and specific poses and breathing techniques that contribute to a good night's rest. 

Benefits of Yoga for Sleep 

Yoga offers a multi-faceted approach to addressing sleep challenges. The following are key ways in which yoga for sleep can promote better rest. 

Stress Reduction 

Yoga has been known to lower cortisol levels, and cortisol is a hormone mainly associated with the cause of problems related to sleep disorders. The relaxing effect of conscious breathing and gentle movement promotes calmness, and sleep induces less anxiety and serenity just before sleep. Practicing yoga poses for sleep can significantly help in managing stress before bedtime.  

Improved Sleep Quality 

Scientific studies have proven that yoga for better sleep has the potential to improve the quality of sleep. Not only time spent before falling asleep but also the increased period of deep sleep stages in which the body can repair and consolidate memories. Including the best yoga for sleep in your daily routine ensures a restorative night.

Physical Relaxation 

Even physical tension, whether it is from poor posture, sitting in one position for too long, or from daily activities, contributes to sleep problems. The yogic practice of stretching and relaxation helps dissolve this tension. Reduced muscle tightness promotes more physical comfort, which allows for the achievement of a sleep state. 

Mind-Body Connection 

This is one of the most positive aspects of yoga for sleep. It lets them get more sensitive and aware of their physical sensations and emotional states. Yoga for good sleep even helps in coming to recognise and deal with sub-surface causes of sleep interference, such as stress or discomfort. 

Best Yoga Poses for Sleep 

Incorporating a few of these yoga poses for sleep in your night routine can help you fall asleep faster and experience better rest. Below, we have listed some of the best yoga for sleep.  

Legs Up the Wall (Viparita Karani) 

Legs up the wall, or Viparita Karani, is one of the best yoga poses for sleep. It's a restorative pose in which you can feel your legs resting against the wall, thus calming down the nervous system, reducing swelling in the legs, and promoting blood circulation. It is great to wind up a day after full activity. 

Supported Bridge Pose (Setu Bandha Sarvangasana) 

The gentle backbend in Supported Bridge Pose releases tension in the chest and hip flexors, preparing the body for restful sleep. It is one of the best yoga poses for sleep due to its relaxing effect on the spine. 

Corpse Pose (Savasana) 

Savasana, typically practiced at the end of any yoga session, involves lying flat on your back and focusing on slow breathing, leading to complete physical and mental relaxation. This is often regarded as the best yoga for sleep due to its simplicity and effectiveness.  

Child’s Pose (Balasana) 

In Balasana, the pose stretches the back and hips and suggests a calming introspection. This will reduce anxiety, and you will go to bed with a comfortable feeling at the end of the day. 

Standing Forward Bend (Uttanasana) 

Uttanasana will be one of the most relieving poses when it comes to helping the body from stress and fatigue. The pose stretches the spine and promotes fresh blood flow to the brain, giving one a sense of calmness and balance. 

Supine Spinal Twist (Supta Matsyendrasana) 

Supta Matsyendrasana is a soft twist and is especially beneficial in loosening the tension of the lower back and shoulders. It is one of those easy postures for digestion and helps to decompress the spine, mostly after staying either in one place or standing all day long. 

Knees to Chest (Apanasana) 

Apanasana asana creates a gentle stretch on the lower back and hips by hugging your knees up to your chest while lying on your back. The pose opens up your body and helps release tension held within the body before sleep, making it a great addition to any yoga for sleep practice.

Tips for Practicing Yoga Before Bed 

There are a few practices that can help you maximise the benefits of yoga for sleep as an excellent sleep aid: 

Create a Relaxing Environment 

Dim the lights and ensure that your room is quiet and as comfortable as possible. The atmosphere should suggest sleep, bring about a good night's rest, and clear up the mind. 

Focus on Breathing 

The bottom line of yoga for sleep apnea is conscious breathing. Do some slow, deep breaths- also known as diaphragmatic breathing or pranayama- which calm the nervous system and prepare the body for sleep. 

Make It a Routine 

A tremendous lesson learned through proper sleep by practicing the best yoga for sleep is that it is a habit you should be doing daily. Learning some set of yoga poses that can also help you with sleep means practicing every evening automatically sends a body signal that it's time that's approaching to unwind and get ready for sleep, which might also help you develop a more consistent pattern of sleeping. 

How to Change Your Routine? 

For a beginner or someone doing this yoga for the first time just to achieve better sleep, always make sure you introduce your body to a gentle and approachable practice. 

• Start Slowly: For a beginner, begin with a few simple poses and gradually add tough ones as the confidence grows. It is not about being a yoga master; rather, it is all about practising with consistency and awareness. 

• Practice Regularly: Even 10-15 minutes can do the job in terms of sleep, but the actual time you want to dedicate is 20-30 minutes before bed, ideally, and that can be an excellent sleep preparatory routine. 

• Listen to Your Body: Every body is different, so it's essential to listen to how you feel in and out of each pose. Always adjust as necessary, and make sure that you never feel discomfort. Yoga should never cause pain, and modification is always an option. 

Achieve Restful Sleep Through Yoga with Mindtalk 

Incorporating yoga for sleep as a daily activity will significantly improve your sleeping patterns because of relaxation, reducing stress from the body, and calming the mind. Practicing yoga regularly will help regulate your sleep cycle, leading to more restful nights. At Mindtalk, our team of experts is here to support your journey, offering tailored therapy and guidance to help you achieve balance and well-being, ensuring a healthier and more fulfilling life. 

If you're seeking solutions for emotional and mental well-being, MindTalk’s Sleep Disorder Therapists are here to help. Our platform offers comprehensive mental health services, including counseling, therapy, and psychiatric care, provided by specialised experts. With a focus on evidence-based and holistic approaches, we support your path to personal growth and healing. Reach out to us today to book a therapy session. Call us at +91 73534 00999.

Frequently Asked Questions  

Which yoga can facilitate good sleep? 

Among so many yoga poses, some yoga poses are more effective than others. Some of the most useful of them are: 

• Legs Up The Wall (Viparita Karani) can facilitate blood circulation all over the body and calm down the nervous system. 

• Supported Bridge Pose Setu Bandha Sarvangasana is excellent for stretching the chest, shoulders, and hip flexors as well as inducing relaxation. 

• Corpse Pose (Savasana) can be a relaxing asana that is meant to prepare the body and mind for sleep. 

• Child's Pose (Balasana): Extend your hips, thighs, and spine while creating a calm feeling in your body. 

How do I practice yoga for sleep? 

Yoga practice for sleep: Follow these steps: 

• Make your bed a peaceful place: Your bedroom must be dark, quiet, and cool. 

• Pose selection: Select some soothing and relaxing yoga poses that you feel comfortable with. 

• Breathing: Deep, slow breathing forms the basis of relaxation 

• As you practice more, you can stay in each pose for a longer duration and gradually extend up to the desired time. 

• Practice regularly: Practice Yoga while going to bed will be most effective. 

What yoga makes you feel like you slept? 

A lot of the yoga positions can leave you feeling relaxed and refreshed, even if you have yet to sleep. Some of the most stimulating yoga poses that help induce sleep include the following:  

• Legs Up the Wall, or Viparita Karani, is an asana that helps clear stress and circulates blood throughout the body.  

• Supported Bridge Pose or Setu Bandha Sarvangasana is helpful for relaxing the body and mind. 

What is bedtime yoga called? 

Corpse Pose (Savasana): This is a relaxing pose and is used to prepare the body and mind to fall asleep. Sleep yoga is also sometimes referred to as Yoga Nidra, which is practiced in savasana. 

Yoga improves sleep as well as the general health of an individual while introducing it to their bedtime routine. Accept the serenity of yoga and use a new way to prepare your body and mind for a restful, restorative night.