If you struggle with sleep and nothing has helped — not even melatonin or its alternatives — you may want to give yoga a try. By practicing gentle poses before bed, you can aid your mind and body in relaxing and preparing for sleep. The best part is that, aside from a yoga mat, you don’t need to buy any supplements or extra devices to see if these moves can help you catch some Zs.
To determine which yoga poses are most beneficial for sleep, we consulted with a yoga teacher, who also explained exactly how yoga can promote quality rest.
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How yoga can help you sleep
There’s some science behind why yoga can promote better sleep. Yoga and breathing techniques can calm your nervous system and reduce cortisol levels, which puts your body in a more relaxed state, ideal for helping you fall asleep.
Calming the mind and body
According to Chloe Kernaghan, co-founder of yoga studio Sky Ting, yoga helps you sleep better in two ways: It helps relax a racing mind and calms the nervous system. “Yoga as a practice is centered around finding stillness in the mind, which more often than not is the opposite state the mind is in when we’re having sleep issues (i.e., your mind is racing),” Kernaghan says.
Yoga includes elements of mindfulness, but it’s also a physical practice known for helping calm the body’s physical stress response, or the nervous system, through breathwork and performing specific poses. Kernaghan explains, “The physical practice can help calm the nervous system and switch you from sympathetic mode to a parasympathetic mode, ideal for resting and deep sleep.”
Reducing cortisol levels before bed
Research appears to support Kernaghan’s findings, as recent studies suggest that engaging in yoga may lead to reduced levels of cortisol, the hormone associated with stress. The extent of cortisol reduction may vary depending on factors such as the frequency and intensity of yoga practice. Additionally, some studies have shown promising results regarding yoga’s impact on depression symptoms. Yoga can complement traditional treatment approaches and promote overall well-being.
So, what does this mean for your sleep? Well, cortisol levels have a significant influence on sleep patterns. Higher cortisol levels are often associated with difficulty falling asleep and staying asleep. A study conducted in 2019 found that incorporating yoga into one’s routine can positively affect insomnia symptoms. These findings suggest that practicing yoga may offer potential benefits for improving sleep quality and overall sleep health.
What bridge pose looks like.
4. Happy baby
This is an easy pose to transition into after Bridge, since you start this pose on your back. Lift your legs to the ceiling and out a little past your shoulders (or however far you can go). Then, grab onto the outside of your feet with both hands. Gently rock left and right to relieve tension in your lower back.
5. Seated twist
I recommend trying this after coming out of Child’s pose. Simply sit back up and extend your legs out in front of you. Cross one leg over the other, pulling the heel of the crossed leg to your outer thigh. With the opposite arm, cross your body and twist yourself, pushing with your elbow on the raised knee. Twist and breathe. Repeat with the other side before moving on.
6. Butterfly pose
From a seated position, straighten your posture and press the bottom of both your feet together. Placing your hands on your feet, attempt to press your hips as low as you can to the ground. The lower you go, the bigger the stretch. If you are looking for more of a challenge, move your feet closer to your body.
