Yoga for Better Sleep

Sleep Better with Yoga

Insomnia affects 30% of adults. Yoga's combination of physical relaxation, breath regulation, and mental calming can significantly improve sleep quality.

Why Yoga Works for Sleep

Yoga addresses sleep disruption by:

• Reducing stress hormones like cortisol
• Calming the nervous system through parasympathetic activation
• Releasing physical tension that prevents rest
• Quieting the mind through meditation

Evening Yoga Sequence (20 minutes)

Warm-Up (5 min)

• Gentle neck rolls
• Shoulder shrugs and releases
• Seated forward fold

Calming Poses (10 min)

• Legs-Up-the-Wall (Viparita Karani) - 5 minutes

- Reverses blood flow

- Deeply relaxing

• Supine Bound Angle (Supta Baddha Konasana) - 3 minutes

- Opens hips

- Releases lower back

• Reclining Twist - 1 minute each side

- Gentle detox

- Spinal release

Wind Down (5 min)

• Savasana with guided body scan
• 4-7-8 breathing (4 rounds)
• Progressive muscle relaxation

Sleep Hygiene + Yoga

Combine yoga with these habits:

• Consistent bedtime (even on weekends)
• Cool, dark bedroom (65-68°F)
• No screens 1 hour before bed
• Light dinner 3 hours before sleep

Breathing for Sleep

4-7-8 Technique

• Inhale through nose for 4 counts
• Hold breath for 7 counts
• Exhale through mouth for 8 counts
• Repeat 4 times

This activates the vagus nerve and promotes deep relaxation.

Meditation Practices

Body Scan (10 min)

• Lie in bed
• Scan from toes to head
• Notice and release tension

Yoga Nidra (20 min)

• Guided conscious sleep
• Available in apps or YouTube
• Highly effective for insomnia