Sleep Yoga and Its Effectiveness

Sleep Yoga and Its Effectiveness

The key to a good night’s sleep is to get enough restful sleep. This is because sleep is when your body recovers from the day’s activities and prepares itself for the next day. However, a lack of sleep can have a negative effect on your health. In fact, it has been proven that a lack of sleep can make you more likely to be obese, suffer from depression, and have a heart attack. In order to overcome these problems, you need to get a good night’s sleep. If you’re having trouble getting the right amount of sleep, then you might want to consider trying sleep yoga.

Is Sleep Yoga Really Helpful?

Yoga has been practiced for thousands of years and is known to offer various physical and mental benefits. In recent times, research has shown that yoga can significantly reduce stress levels in individuals who practice it regularly. According to a survey conducted by the Yoga Alliance and Yoga Journal, over 85% of yoga practitioners reported a reduction in stress after just one session of yoga.

Apart from reducing stress, several studies have indicated that yoga also improves sleep quality in different people. The focus of these studies is usually on the definition of quality sleep rather than the amount of sleep. This is because increased amounts of sleep do not necessarily correlate with overall well-being or feeling refreshed the next day. Therefore, researchers have found that practicing yoga before bedtime can help improve the quality of sleep for individuals who struggle with insomnia or other sleep-related issues.

How Does Yoga Helps You Sleep?

Yoga has been shown to improve sleep quality in both the short and long term. There are many different asanas that help stretch and relax the body, which helps to promote a healthy sleep routine and reduce anxiety and stress.

Yoga and Insomnia

According to studies, yoga can reduce stress levels and calm the nervous system, making it easier to fall asleep and stay asleep longer. Moreover, regular yoga practice may improve sleep quality by increasing melatonin production – a hormone that regulates sleep-wake cycles.

Other mind-body therapies such as tai chi and meditation have also been found effective in treating insomnia. A study published in the Journal of Clinical Sleep Medicine found that participants who practiced tai chi for 12 weeks reported significant improvements in their sleep quality compared to those who did not participate in the program.

Yoga and Weight loss

There have been numerous research studies conducted that show a correlation between regular yoga practice and weight loss. This is because practicing yoga helps in burning calories, increasing metabolism, and reducing stress levels which are all factors that aid in achieving weight loss goals.
In addition to its effect on weight loss, doing yoga before bed may also help you sleep better. Practicing restorative or gentle yoga poses can help release physical tension from your body as well as mental stress from your mind. This leads to a state of deep relaxation which ultimately results in improved sleep quality. Better sleep quality contributes positively towards maintaining a healthy weight as it regulates hormones that control appetite and metabolism.

Sleep Yoga

Yoga improves sleep quality and quality of life

Yoga has been gaining popularity among older adults as a healthy alternative to prescription sleep aids. In a 2013 study conducted by the National Institutes of Health, researchers found that practicing yoga increased the quality and duration of sleep in adult seniors. Additionally, participants reported an improvement in their overall well-being.

The study involved 120 participants aged 60 and above who were experiencing sleep disturbances. Half of the group participated in a six-month yoga program while the other half continued with their usual routine. The results showed that those who practiced yoga had significant improvements in both subjective and objective measures of sleep quality compared to those who did not practice yoga.

Yoga Promotes relaxation

The human body has two basic types of physiological responses: the fight-or-flight response and the relaxation response. The latter is attributed to practicing yoga and can help to put you in a calm state, bringing about a range of health benefits. The relaxation response is the body’s natural antidote to stress and anxiety.
By practicing yoga poses, your body enters a lower state of arousal. This causes your blood pressure and cortisol levels to drop, leading to a sense of calmness and ease. Regular practice can lead to lower stress levels overall, which can have numerous positive effects on both physical and mental health.

Yoga and Restless Leg Syndrome (RLS)

Restless Leg Syndrome (RLS) is a condition that affects a significant number of people worldwide. It is characterized by an irresistible urge to move the legs, often accompanied by unpleasant or painful sensations. The symptoms of RLS usually occur when the body is inactive, such as during periods of rest or sleep. This can lead to disrupted sleep patterns and other negative effects on health.

Recent studies have shown that yoga can be an effective treatment for RLS. In particular, women with RLS who practiced yoga for just eight weeks reported a significant reduction in symptoms. Not only did their urge to move their legs decrease, but they also experienced improvements in stress levels, mood, and overall quality of sleep. These results suggest that yoga may be a safe and natural way to alleviate the symptoms of RLS without resorting to medication.

What Types of Yoga to Practice at Night?

Most people associate yoga with long, deep breathing exercises and gentle poses. But there are many types of yoga, each with its own specific benefits. If you’re looking for a vigorous workout, try high-energy yoga or vinyasa. These styles can give you a moderate to high-intensity workout, which may help you sleep better and provide the benefits of regular exercise. But be sure to do it no later than several hours before bedtime to avoid disrupting your sleep cycle. If you prefer to practice yoga right before bed, focus on relaxing forms like.‌

Restorative yoga.

Sleep Yoga

Restorative yoga is an increasingly popular form of yoga that utilizes specially designed poses for relaxation. These poses are intended to help practitioners slow down and unwind, making it an ideal antidote for those feeling the stresses of modern life. The practice is also characterized by the use of props such as blankets and cushions which can be used to support various parts of the body, helping to hold poses comfortably for longer periods.

In restorative yoga, poses are typically held for several minutes at a time, in contrast to the more dynamic movements found in other forms of yoga. This extended holding time allows practitioners to fully relax into each pose and experience its benefits more deeply. Indeed, research has suggested that regular practice of restorative yoga may offer a range of health benefits including reduced blood pressure and heart rate, improved digestion and immunity, as well as better sleep quality.

Hatha yoga.

Sleep Yoga

Hatha yoga is a type of yoga that emphasizes physical postures or asanas, deep breathing techniques, and relaxation. Hatha refers to the balance of sun (ha) and moon (tha) energies in the body. This practice is designed to create harmony between the body, mind, and spirit.

One of the significant benefits of practicing Hatha yoga is its ability to help delay your breath cycles. The poses involve holding a range of postures while generating space between inhaling and exhaling. This process helps improve lung capacity, enhance oxygen intake, and strengthen respiratory muscles resulting in better overall health. 

Hatha yoga includes various poses that focus on stretching and strengthening different parts of the body such as arms, legs, back, and core muscles.

Yoga Nidra.

yoga nidra

This particular type of yoga is known as self-instructional meditation. The focus in this type of practice is on setting goals for yourself and learning more about yourself through introspection. Self-instructional meditation allows you to focus your mind on specific areas of your physical being while also paying attention to your breathing patterns. This combination helps you to achieve a deeper level of relaxation and mindfulness.
One key feature of this type of yoga is that it takes place entirely while lying down.

Which Yoga Asanas Are Best for Sleep?

Yoga is an ancient practice that has been around for centuries. In recent years, it has become popular as a form of exercise and relaxation. There are many types of yoga asanas, but some focus on specific Asanas (postures) that are claimed to help with sleep.

Legs Up the Wall:

Legs Up the Wall:

If you’re looking for a simple yet effective way to release any tension in your lower back and improve blood circulation, then you should try the “legs up the wall” pose. This posture derives its name from the fact that it requires you to place your legs straight up against a flat wall while sitting sideways. The process is simple: first, sit down with one side of your body facing the wall, then slowly slide your legs up against the wall until they rest comfortably on it.

As you hold this position, allow yourself to relax by breathing deeply and focusing on your breath. Make sure that both your legs are straight and aligned with each other. You should feel no strain or discomfort in any part of your body; if necessary, use a cushion or bolster under your lower back for support.

Lying Butterfly Pose:

Lying Butterfly Pose:

When it comes to getting a good night’s sleep, the position you lie in can make all the difference. One popular sleeping position is lying on your back with your lower legs parallel to the floor and your heels pushed down. By doing this, you can help alleviate pressure points in your body and potentially reduce pain.

If you find that this position is uncomfortable, you can add additional pillows under your knees for extra support. This will also help keep your lower back aligned properly, which can prevent discomfort or injury. It’s important to pay attention to any unusual sensations in different parts of your body while lying in this position – one hip may be slightly raised or one shoulder blade may feel different from the rest. By being aware of these sensations, you can adjust accordingly and ensure that you’re sleeping as comfortably as possible.

Corpse Pose:

Corpse Pose:

If you’re looking for a simple and effective way to stretch your body, lie flat on your back with one knee bent and your arms stretched out to the sides. This position is known as the supine twist and it’s a great way to release tension in your spine, hips, and legs. To do this pose, start by lying down on your back with both feet flat on the ground. Then, lift one leg up and place the foot on the ground in front of you. 

Next, twist your upper body to one side while keeping both shoulders firmly planted on the ground. You’ll feel a deep stretch in your lower back and hips as you hold this position. Make sure to breathe deeply and slowly throughout this exercise, allowing air to flow into your armpits and helping you relax even further.


Yoga has been found to be an effective and natural way of improving sleep quality. One possible reason for this is that Yoga exercises involve stretching and relaxing muscles resulting in significant physical and mental exertion, which helps reduce stress levels, anxiety, and depression. These are the leading causes of poor sleep quality, often leading to insomnia.

Yoga Nidra is a unique yoga practice that is gaining popularity for its deep relaxation benefits. Unlike traditional yoga practices that involve physical movements, Yoga Nidra only requires practitioners to lie down in a comfortable position. Instructors of this practice believe that practicing Yoga Nidra can have the same effect on the body as getting three to four hours of sleep.

Yoga is a popular practice that has been around for centuries. It is known for its restorative and calming effects on the mind and body. According to a national survey, over 55% of people who practiced yoga found that it helped them get better sleep, while over 85% said yoga helped reduce their stress levels. These are just some of the many benefits that come with practicing this gentle form of exercise.


Sleep yoga is a great way to improve your sleep quality and get more rest. There are many different types of yoga that are effective at inducing better sleep, so find one that works best for you and give it a try. If you’re struggling to get enough sleep, incorporating sleep yoga into your routine may be just what you need to help you get the rest you need.

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