Yoga has long been held as one of the most beloved wellness regimens globally - and for a good reason. Not only is yoga highly regarded for its physical benefits, but also its positive contributions to mental health.
For those with sleep problems, finding the right solution may be challenging, and with so many advantages, it’s understandable to wonder if yoga improves sleep as well.
What is Yoga?
On the surface, yoga may appear to be a trendy workout format, but its origins are much more intricate.
It is a spiritual discipline that focuses on creating a harmonious balance between the mind and body, though it is not associated with a particular religion. According to Dr. Ishwar V. Basavaraddi, yoga’s roots date back thousands of years in South Asia, eventually flourishing in India. The word ‘Yoga’ comes from the Sanskrit word ‘Yug,’ which means ‘to unite.’
The practice of yoga incorporates breathing, concentration, and physical poses. While physical and mental health improvements can result from yoga, experts emphasize that the overarching goal is to connect with the universe.
Does Yoga Help You Sleep Better?
Research has found a link between practicing yoga and better sleep, and there are a variety of likely reasons behind this evidence.
— Yoga and Relaxation
It’s no secret that stress can cause your mind to race, making it that much harder to fall asleep. This sleep deficit will prompt many who cope with stress to seek out relaxation techniques to quiet the mind for sleep.
One of the ways yoga may improve your rest is by helping you relax. Breathing is one of the core components of yoga and is also very calming.
You can practice yoga any time of the day, but health experts suggest choosing either the Hatha or Nidra format for those specifically looking to do this before bed. Hatha focuses on body positions, while Nidra is all about breathing and restorative poses. The experts add that these are better for inducing sleep than Hot Yoga or Vinyasa, which can get the heart pumping, giving you more energy instead of calming you down.
— Improved Mood
Depression and sleep problems are closely connected, with one typically triggering the other. For example, sleep deprivation increases your chances of developing depression, while depression can lead to sleep disorders such as Insomnia.
Yoga may reduce depression symptoms by boosting your mood, which could result in better shuteye.
— Exercise and Sleep
Many folks also rely on yoga as a form of exercise, and according to sleep health experts, physical activity should help you sleep.
Exercise helps reduce stress and anxiety, both of which can prevent you from getting quality rest. Therefore, yoga, which incorporates therapeutic breathing and concentration with the physical activity of poses, packs a one-two punch against stress.
Furthermore, exercise helps promote sleepiness by tiring you out. As mentioned, Vinyasa and Hot Yoga may be too energetic at night, but they’re perfect during the day. By expending more energy, your sleep drive should increase come nighttime.
Experts add that outdoor physical activity could help you sleep since exposure to natural light could help your body’s internal sleep-wake cycle - also known as the circadian rhythm. With summer soon arriving, it may be the ideal time to consider an outdoor yoga class.
— Pain Relief
The discomfort that results from back pain or arthritis can make it challenging to have a restful slumber, but according to Johns Hopkins Medicine, yoga may alleviate both.
Yoga incorporates light stretching which is reported to minimize pain and improve mobility for lower back issues. Furthermore, yoga is recommended as an initial form of treatment for chronic lower back pain.
Yoga is a considerably more gentle form of exercise than other fitness regimens, which is why it could be helpful for arthritis patients. The Arthritis Foundation reports that yoga may increase joint flexibility, reduce joint pain, build strength, improve balance, and lower tension.
— Self-Care
The discipline of yoga empowers people to become more mindful and make healthy choices. Self-care isn’t just about spending a day at the spa but instead taking care of your physical, emotional, and mental well-being.
Not only can be yoga be part of your self-care routine, but it can serve as a reminder to find additional ways to take care of yourself. These might include spending time outdoors, reading a book, meditation, eating well, or cutting back on smoking or drinking. Prioritizing sleep may also be part of your self-care routine, and the good news is that leading a healthy lifestyle should help you rest better since sleep and health are closely intertwined.
