The Benefits of Yoga for Better Sleep

Janet
Sep 26
3 min read

We’ve all had those nights where sleep feels just out of reach. Your body is tired, but your mind is still racing with thoughts from the day. If that sounds familiar, yoga could be the gentle solution you’ve been searching for. Practicing yoga regularly has been shown to improve both the quality and quantity of sleep – helping you drift off more easily and wake up feeling truly refreshed.

1. Calms the Nervous System

Yoga encourages deep, mindful breathing, which activates the parasympathetic nervous system – your body’s natural “rest and digest” mode. This helps lower your heart rate and reduce stress hormones, preparing your mind and body for restful sleep. Adding a lavender eye pillow during your final relaxation pose can deepen the calming effect, as lavender is known for its soothing, sleep-promoting properties.

2. Relieves Stress and Anxiety

Even a short evening yoga session can work wonders for reducing tension. By focusing on gentle movement and breath, yoga creates a meditative state that quiets racing thoughts and eases anxiety. Pairing your practice with a soft eye pillow weighted with flax seed can help you stay present and still, making it easier to let go of the day.

3. Releases Physical Tension

Long hours at a desk, daily chores, or even a tough workout can leave your muscles tight and uncomfortable. Yoga stretches help release this physical tension, especially in areas like the shoulders, hips, and lower back. To enhance the experience, you might keep a comfy yoga bolster or cushion nearby to support your body in restorative poses, allowing your muscles to fully relax.

4. Encourages a Healthy Bedtime Routine

Practicing yoga before bed signals to your body that it’s time to wind down. Over time, this becomes a sleep ritual, training your mind to associate certain poses or breathing exercises with rest. Using familiar accessories – like your favourite Japanese knot bag packed with your yoga essentials – makes it easier to keep up with this routine and look forward to it.

5. Improves Sleep Quality

Studies have shown that yoga can help people fall asleep faster, sleep longer, and experience deeper, more restorative sleep cycles. That means you don’t just get more hours in bed – you get better rest overall. Creating a calm sleep environment, perhaps with a lavender-scented pillow or a cosy handmade scrunchie to tie back your hair, can turn the whole experience into an evening ritual of care and comfort.

Gentle Yoga Poses for Better Sleep

If you’d like to give it a try tonight, here are a few calming poses to practice before bed:

Child’s Pose (Balasana): Soothes the mind and gently stretches the back.
Legs Up the Wall (Viparita Karani): Improves circulation and encourages relaxation.
Seated Forward Fold (Paschimottanasana): Releases tension in the spine and hamstrings.
Reclined Butterfly Pose (Supta Baddha Konasana): Opens the hips and promotes deep breathing.

Finish your practice with a few minutes of slow, mindful breathing or a short meditation, perhaps with a lavender eye pillow over your eyes, to fully prepare for sleep.

✨ Whether you’re struggling with insomnia, looking to reduce stress, or simply want to sleep more soundly, yoga offers a natural and gentle way to improve your nights. Try adding a few calming poses into your bedtime routine – along with soothing accessories – and see how much difference it makes. Sweet dreams! 🌙