How Can Yoga Help Improve Optimal Sleep?

How Can Yoga Help Improve Optimal Sleep

Do you wake up relaxed and happy every day or do you wake up grumpy and tired? Perhaps the latter. A study suggests, around 40%  of the US population do not get the recommended amount of sleep, but much less than that! The causes of this issue vary but ultimately the main result is we need more sleep, and the question is how?

The benefits of yoga are known worldwide- reduced stress, improved breathing, better physical strength and flexibility, and improved mental focus. But did you know yoga can also improve your sleep? While yoga helps reduce stress, it simultaneously helps you to get better sleep. 

 

How Does Yoga Help You Sleep?

Yoga increases sleep quality by making you feel more mindful. When someone works towards being mindful, their brain releases a chemical called melatonin, which is known to help with sleep. 

Yoga also has breathing techniques that teach the breathwork of deep, resting breaths. In turn, these deep breaths help people fall asleep faster and experience better sleep quality.

Who Sleeps Better With Yoga?

Yoga has the potential to help many subpopulations of people sleep better, including the elderly, children, and even menopausal women with anxiety.

Adult women usually have more difficulty sleeping than men. Yoga helps many subpopulations of adult women- like pregnant women who practice yoga get reduced anxiety and depression leading to better sleep. 

Similarly, women in menopause have received similar results from yoga. Yoga also helps reduce stress in children with ASD which improves their mental health and sleep. Some research also shows elderly people who do yoga regularly have improved quality of sleep and life.

What Types Of Yoga Help do You Sleep?

During the daytime, any type of yoga works for your health as long as you’re comfortable doing it. High-activity forms of yoga, such as vinyasa or hot yoga, are a good type of moderate to high exercise but must be done several hours before sleep. Since high-activity yoga forms elevate the heart rate, it’s best to avoid these practices right before bedtime. 

If you want to practice yoga before bedtime, here are some options-

  • Hatha yoga – gentle body postures and breathing techniques that focus on lengthening inhalation, holding the breath, and exhalation.
  • Nidra yoga – lie down and focus on breathing or perception of certain body parts.
  • Standing forward bend (uttanasana) – From a standing position, bend your torso slowly forward in front of your legs.
  • Reclined butterfly (supta baddha konasana)- Lie on your back. Press the soles of your feet together and let your knees fall to the side.
  • Legs up the wall (viparita karani) – Lie on your back with your legs against a wall so that your body makes an “L.” Relax your arms at your sides.
  • Corpse pose (savasana) – Lie on the floor with your arms at your sides, palms up, and your legs straight.

 

Conclusion

Yoga can do amazing things for your sleep and health. Don’t let another night of tossing and turning keep you from getting quality sleep. Let the certified trainers at PIES Fitness Yoga teach you how to develop a consistent yoga practice that puts an end to all your sleepless nights.

PIES Fitness Yoga takes the time to provide you with individual attention and a customized class so that you can get results based on your specific goals. Don’t let a lack of sleep get in the way of you living the healthy life you deserve!