Yoga’s Effect on Sleep Quality
If you’ve ever spent the night tossing and turning, you know how important good sleep is for your health and energy. Yet many adults struggle with falling asleep, staying asleep, or waking up feeling rested. The good news? A consistent yoga practice can make a real difference in the quality of your sleep.
Why Sleep Matters So Much
Sleep is when the body repairs itself, the brain processes memories, and energy is restored. Without adequate rest, everything from mood and balance to immune function can suffer. For people in midlife and beyond, sleep disruptions often become more common—but they don’t have to be permanent.
How Yoga Helps You Sleep Better
Calms the nervous system: Gentle yoga postures combined with steady breathing activate the parasympathetic nervous system—the body’s “rest and restore” mode—helping you unwind before bed.
Relieves tension: Stretching tight muscles in the back, hips, and shoulders reduces physical discomfort that can interfere with sleep.
Reduces stress and anxiety: Mindful movement and relaxation practices lower stress hormones, quiet racing thoughts, and prepare the mind for rest.
Regulates circadian rhythms: Practicing yoga at consistent times, especially in the evening, signals to your body that it’s time to wind down.
Evening Yoga Practices to Try
Legs up the wall (Viparita Karani): A restorative pose that eases tension and promotes circulation.
Reclined bound angle (Supta Baddha Konasana): Opens the hips and relaxes the nervous system.
Gentle twists: Release tightness in the spine and calm the mind.
Breath awareness or guided relaxation: A few minutes of deep breathing or meditation before bed can ease the transition to sleep.
The Takeaway
Better sleep doesn’t always come from medication or a strict bedtime routine. By practicing yoga regularly—even just 10–15 minutes in the evening—you create space for your body and mind to truly rest. Over time, this leads to deeper, more restorative sleep, and better overall health.
If sleep has been a challenge for you, yoga may be the missing piece to your nighttime routine.