yoga and meditation for sleep

How Meditation and Yoga Can Help You Get a Good Night’s Sleep

Published on June 13, 2019

The fast pace of modern day life leaves many of us to regularly deal with stress and worry—two huge contributing factors for all kinds of physical and emotional health issues as well as the inability to get a good night’s sleep. Insomnia can be tricky to treat, and those who suffer with it are often willing to try just about anything. But you might not have to look much further than your yoga mat! If you are one of the millions of people worldwide who have difficulty sleeping, practicing a bit of meditation or yoga for sleep might be just what you need to add some sweetness back into your slumber.

Yoga Proven as a Sleep Aid

A study conducted in 2017 found that 49.3% of Americans reported having sleep problems. Of those people, 29.8% use mind-body medicine such as yoga and meditation to manage their sleep issues. Another study found that yoga can help to improve sleep and lower stress levels during the third trimester of pregnancy.

The way yoga and meditation help with sleep issues is by down-regulating the nervous system, engaging the parasympathetic rather than the sympathetic system. This means that the nervous system can take a break from the stress of being in “fight or flight” mode and wind down into “rest and digest” mode, which is essential for good quality sleep.

Yoga for Sleep and Other Nighttime Tips

Attending an evening yoga class is a great way to calm down your nervous system right before bed, particularly if you choose a less dynamic style like gentle or restorative yoga, yoga nidra, or yin.

Alternatively, if you’re short on time or a beginner who feels anxious about going to a class, there are many simple ways that you can incorporate yoga, meditation, and mindful breathing into your nighttime routine and improve your sleep hygiene right from home—even right from your bed!

Here are our top tips for creating an optimal setting for healthy sleep:

Turn Off Your Screens

Stop using electronic devices around one hour before you plan to go to sleep. The blue light emitted from LED-based devices like our phones and computers increases the release of cortisol, which stimulates you and decreases your production of melatonin, the sleep hormone.

Meditate

Even just five minutes spent guiding your focus to your breath can help you wind down after a busy day. Remember, it’s completely normal for your thoughts to run wild. Just let them go as they arise and continue to refocus on the breath.

Try the 4-7-8 Breathing Technique

Inhale for a count of four, hold the breath for a count of seven, and exhale for a count of eight. Prolonging the exhale this way helps you to tap into the parasympathetic nervous system, and focusing on the breath is a great distraction from late night worries and overthinking.

Practice Yin Yoga

Yin yoga, in which you stay in each pose for several breaths or even minutes at a time, can really help to downregulate the nervous system and bring you into a state of calm before bed. Try legs-up-the-wall, wall-supported butterfly, and child’s pose, then end with shavasana in bed!

Be Consistent

Try to have a set bedtime and wake up around the same time every day. This helps regulate the body’s internal clock, helping you fall asleep more easily and wake up with less resistance.

We already know how beneficial yoga can be for improving strength, flexibility, and mood, and as these studies show, it also offers great relief for those with difficulty sleeping. Not only can yoga help you to fall asleep more easily, but it can also improve the overall quality of your sleep as well as your ability to deal with stress and recover from exhaustion. Namaste and sleep tight!

YOGA POSES FOR INSOMNIA

See our complete list of the best 30 yoga poses that reduce stress and balance the body’s systems to promote good sleep.

Yoga Poses for Insomnia

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2 responses to “How Meditation and Yoga Can Help You Get a Good Night’s Sleep”

  1. Aarti singh Avatar
    Aarti singh

    This site is very usefull for me

  2. Shivam Avatar
    Shivam

    This is an interesting topic – I think everyone needs some time alone and quiet at bedtime, but I don’t know if I would call myself someone who meditates or even does yoga regularly anymore. But I do find that when I take time out for myself every evening, I am more rested and ready for whatever comes next.

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Jasmine Sara Avatar
About the author
Jasmine is from England and is currently traveling South America teaching yoga, writing and working remotely. She completed her 200-hour YTTC in India and went on to study advanced modules in Yoga Therapeutics in the North of England. Yoga has been hugely beneficial in her life and an integral part of her healing journey, so she is inspired to share this well-being practice with others. She loves to guide traditional yoga and meditation classes as well as combining yoga with dance in her Yoga Dance workshops that have a focus on free movement to music.
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