Yoga for Sleep: What the Research Says and What to Do Tonight

Lying awake at 2am replaying your day is miserable. Poor sleep affects your mood, focus, training and patience with everyone around you. The good news is that yoga for sleep is one of the better supported uses of yoga in the research.

What the research says

A 2020 meta analysis in BMC Psychiatry reviewed 19 studies with 1,832 women who had sleep problems. Yoga significantly improved sleep quality compared with control groups.

You don’t need hours of practice. Regular sessions do the work.

Why yoga helps you sleep

  • It slows you down. Slow breathing helps shift the body out of high alert. Read vagus nerve breathing to understand why.
  • It releases physical tension. Long, slow holds ease the stiffness that builds through a day.
  • It quiets a busy mind. Focusing on breath and movement gives your brain a break from going over and over things.
  • It tires you out. A strong class is real exercise, and physical tiredness helps you fall asleep.

A 10 minute bedtime routine

  1. Legs up the wall (3 minutes). Lie with your legs resting up a wall. Breathe slowly through your nose.
  2. Supine twist (1 minute each side). Knees drop to one side, eyes closed.
  3. Child’s pose (2 minutes). Forehead down, arms relaxed.
  4. Long exhales (3 minutes). Breathe in through your nose for 4, out for 6. Or use Breathe Light, Slow and Deep.

Do it with dim lights and your phone in another room.

Timing matters

Strong classes are great for sleep, but finish them at least two to three hours before bed so your body has time to settle. In the evening, choose slower classes like Raw Yin or Long Slow Deep.

Work shifts? Read yoga for shift workers for sleeping at odd hours.

When to get help

If poor sleep lasts more than a few weeks, you snore heavily or you wake gasping for air, talk to your GP. Sleep apnoea and other conditions need proper assessment.

Frequently asked questions

What type of yoga is best for sleep?

A mix: regular stronger classes earlier in the day, slow stretching and breathing at night.

How quickly will my sleep improve?

Some people sleep better after their first few classes. Lasting change comes with consistency.

Can I do yoga in bed?

Gentle stretches and slow breathing in bed are a great way to wind down. Save anything strong for earlier.

Sleep better from this week

New students get 10 days unlimited yoga for $48. Book an evening Raw Yin on the timetable.

Keep reading

References

  1. Wang, W. L., Chen, K. H., Pan, Y. C., Yang, S. N., and Chan, Y. Y. (2020). The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta analysis. BMC Psychiatry, 20, 195.