A Yogi's Guide to Better Sleep

We probably have all heard that a yoga practice reaps many benefits for physical and mental health. According to the American Osteopathic Association, the combination of breathing, meditation, and asanas (yoga poses) during yoga promotes strength and fitness, mental well-being, and a more positive life outlook. Ongoing interest in mindfulness practices has unveiled further benefits, including improved sleep.

A 2012 national survey showed that over 55% of people who did yoga found that it helped them sleep (NIH). This is a pattern I can vouch for; after teaching my 7pm classes every Tuesday night, I find myself getting an amazing night's sleep. It is a gentle, restorative, and versatile practice to end your day. Here are a few tips I can provide (backed by science!) to incorporate a yoga practice into your nighttime routine.

Start small, but stay consistent

Studies have shown that after 6 months of a regular yoga practice, sleep quality significantly increased (Kuei-Min et al., 2010). So, if you are not going to be consistent in your practice, you may not see the benefits. Start with a small, achievable goal such as 5 minutes of a restorative yoga pose before getting into bed at night. Make sure to stick with it every day and build up your routine from there!

Use props

Restorative yoga often uses props such as blocks and bolsters to increase comfort and relaxation in every pose. You do not need to be working your muscles in a nighttime yoga practice if your goal is to simply stretch, breath, and prepare to drift to sleep. Grab a pillow from your bed and place it beneath your back for an easy backbend – you can even do this right in bed.

I strongly encourage anyone, sleep problems or not, to start an evening yoga routine. College students, a population particularly susceptible to mental health problems, would greatly benefit from the reduced stress levels associated with regular yoga practice. If you need ideas for poses, check out this link: https://www.health.harvard.edu/blog/8753-201512048753