Many people struggle to get enough sleep in today’s fast-paced and competitive world. We all know that not getting enough sleep can be very problematic for the body and mind. Thus, with the help of yoga, we can improve our sleep! This article will elaborate on how yoga can help us sleep and some tips to improve our sleep.
How Can Yoga Help To Sleep Better
Helps to relieve stress: If one is stressed, they can’t sleep properly. Yoga is an excellent way to relax and be more mindful by paying attention to the present moment. So, practicing yoga and meditation reduces stress and makes it easier for us to fall asleep.
Relaxes Our Body: In yoga, one does different poses and stretches that relax our muscles. This helps to eliminate any tightness in the body, ultimately leading to good sleep!
Better Breathing: Yoga also teaches us to breathe better. When one engages in pranayama, it makes our lungs stronger and also helps to control our breath. Deep breathing helps calm the mind and makes it easier to fall asleep.
Calm Mind: Yoga includes meditation, which is a compelling way to calm the mind, especially if you have a hyper mind and think a lot. Yoga helps to stop the racing thoughts and worries that keep one awake at night!
5 Key Yoga Poses For Better Sleep
Below are some poses that can help you sleep better: yoga postures for better sleep!
Child’s Pose (Balasana): This is a very gentle move where one bends forward, which can then calm your mind and stretch the lower back and hips.
Legs Up the Wall (Viparita Karani): This is a very relaxing pose where you lie down with your legs up against the wall. This can reduce swelling in the legs and also make you feel calm!
Corpse Pose (Savasana): In this pose, one will lie on the back, close your eyes, and let go of any tension in the body.
Cat-Cow Stretch: This is a simple yoga pose where one arches their back like a cat and a cow. This helps to get rid of tension in the spine.
Supta Baddha Konasana (Reclining Bound Angle Pose): This pose helps to open up your chest and hips, which makes you feel less stressed.
Who Sleeps Better With Yoga: Yoga to improve sleep
Yoga is suitable for all types of people who want to get a better night’s sleep! From children to the elderly, yoga has many health and sleep benefits.
Children: If we’re talking about children, then sleep disorders are common among those who have Autism Spectrum Disorder. Thus, practicing yoga can reduce stress for those with ASD and also improve their mental health, which can then help with sleeping disabilities.
Adult Women: Adult women have way more difficulty sleeping as compared to men. Studies have showcased that yoga can benefit many women; for example, pregnant women who practice yoga have reduced sleep disturbances. Women with menopause who practice yoga also have better sleep and reduced stress and anxiety.
Elderly Populations: Elderly people are also thought to have sleep disturbances. These disturbances range from snoring to insomnia to restless leg syndrome, affecting overall quality of life. Thus, a study has showcased that elderly people who do yoga regularly have improved sleep quality.
What Happens When We Get Poor Sleep?
Central Nervous System: The central nervous system is perfect for your body. Sleep is essential to keep it functioning correctly, but insomnia can disrupt how the body sends and processes information! With sleep deprivation, the brain can’t perform its duties well. The decision-making abilities are also hampered!
Immune System: When you sleep, your immune system produces protective, infection-fighting substances like antibodies and cytokines. These substances are suitable to combat foreign invaders such as bacteria and viruses. If you don’t get enough sleep, your body may be unable to fight bacteria, and it will also take longer to recover from illness.
Respiratory System: The very relationship between sleep and the respiratory system goes both ways. A breathing disorder can interrupt your sleep and also lower your sleep quality. This can cause sleep deprivation, leading to common cold and flu infections.
Digestive System: Along with overeating, sleep deprivation is another reason for becoming overweight and obese. Sleep affects the levels of two hormones, which control feelings of hunger. This will lead to weight gain.
Cardiovascular System: Sleep affects processes that keep your heart and blood vessels healthy, including those that affect blood sugar, blood pressure, and inflammation levels. People who don’t have good sleep are more likely to get cardiovascular disease.
Lifestyle Tips That Will Help You Sleep Better
Let’s explore why sleep is important and discover lifestyle tips to improve your sleep quality.
Have a good and regular sleep schedule: Try to go to bed and wake up simultaneously every day. This will help your body to get used to a routine.
Less Screen Time: Avoid phones, tablets, and computers at least an hour before bedtime.
Watch What You Eat: Don’t eat heavy meals, have caffeine, or drink alcohol close to bedtime!
Do Yoga Every Day: Yoga can surely help you sleep better at night! However, try not to practice too close to bedtime, as it can make you too awake.
Stay Hydrated: Drink enough water during the day, but try to cut back on water before bedtime, as this may wake you up in the middle of the night!
Tips for Practicing Yoga Before Bed
There are a few practices that can help you maximize the benefits of yoga for sleep:
Create a Relaxing Environment: Make sure that your room is quiet and as comfortable as possible. The atmosphere should be relevant to sleep and also clear the mind!
Focus on Breathing: Before sleeping, do some slow, deep breaths, also known as diaphragmatic breathing or pranayama—this will calm the nervous system and also prepare the body for sleep.
Make It a Routine: Learning some yoga poses will help you sleep better. Practicing yoga every evening sends a body signal that it’s time to unwind and get ready for sleep; this may also help you develop a more consistent pattern for sleeping!
How to Change Your Routine?
If you’re a beginner or someone doing yoga for the first time to attain better sleep, make sure to introduce your body to a gentle and approachable practice:
Start Slowly: For a beginner, begin with a few simple poses and then gradually add tough ones as your confidence grows. It’s about practicing yoga with consistency and awareness.
Practice regularly: One should practice every day; even 10 to 15 minutes can do the job in terms of sleep, but the actual time one should dedicate to sleep should be 20 to 30 minutes before bed.
Listen to your body: Everybody is different, so listening to your feelings in each pose is crucial. One should not feel any discomfort.
Conclusion: Practice Yoga For Better Sleep!
Thus, sleep is essential for our bodies and minds. When we don’t sleep properly, it can cause many problems in our everyday life. However, the good news is that if we practice yoga and do the above poses, our sleep can improve, and we will feel calm and relaxed.
1. How does yoga help with better sleep? Yoga is very good at calming the nervous system, reducing stress, and releasing physical tension, a common cause of poor sleep.
2. What types of yoga are best for improving sleep? Gentle and restorative practices like Hatha Yoga, Yin Yoga, or Yoga Nidra are great for improving sleep. These forms focus on slow movements and relaxation rather than physical activity!
3. How long does it take for yoga to improve sleep quality? Many people notice improvements within a few weeks of regular practice. However, results can vary depending on the individual.
4. Is yoga effective for all age groups struggling with sleep issues? Yes! Yoga is suitable for all ages and can be adapted to meet individual needs.