Can yoga help with sleep?

Yoga is a philosophy and form of exercise that combines physical poses with controlled breathing. Some types of yoga are physically demanding and energizing, while others are relaxing and meditative, making them great for aiding sleep.

All yoga disciplines involve a form of deep, conscious breathing called pranayama. Pranayama not only helps slow the heart rate, but also stimulates the vagus, the largest nerve in the body, which runs from the brain to the stomach. This nerve plays a key role in activating the parasympathetic nervous system, which is responsible for calming our stress response. Pranayama has been shown to reduce tension and hyperalertness and promote relaxation.

SLOWING THE MIND

Some forms of yoga also help you reach the ideal brain states required for sleep. Hatha yoga is slow-paced, restorative, and relaxing; nidrā yoga involves guided meditation to help you enter a hypnotic state. One study has shown that nidrā yoga can increase a person’s ability to enter the deepest, delta-wave state of sleep.

Yoga is widely accessible; you can choose to learn at a class or via various online or digital platforms. Although nidrā yoga is always a guided practice, the simple pranayama exercise and hatha yoga poses on this page can be followed easily at home. Practice them last thing at night to complete your wind-down routine before sleep.

Yoga routine for sleep

Ten minutes before bed, take a yoga mat and find a quiet space. Begin by lying on your back and breathe in through your nose for a count of three until your abdomen feels full, hold for a count of two, then exhale gently through your mouth for a count of three. Continue breathing slowly and deeply as you work through the routine.

MIND AND BODY | Can yoga help with sleep?

KNEES TO CHEST

Gently draw your knees in toward your chest and clasp your hands around them while you focus on your breathing. Hold this pose for up to one minute before releasing your knees, keeping them bent, and placing the soles of your feet on the mat.

MIND AND BODY | Can yoga help with sleep?

RECLINED BUTTERFLY POSE

Bring your arms down by your sides, palms facing up. Place the soles of your feet together and let your legs fall open. Focus on your breathing and hold this pose for up to one minute. Finish by bringing your legs back together, with the soles of your feet on the mat.

MIND AND BODY | Can yoga help with sleep?

SUPINE TWIST

Stretch your arms out in a “T” shape. Send your knees to one side and turn your head to look in the opposite direction. Slowly bring your knees back to center. Repeat for the other side. Continue for up to one minute, then bring your knees to center to finish.

MIND AND BODY | Can yoga help with sleep?

CORPSE POSE

Take your arms down to your sides, palms facing up. Relax your legs so they lie flat and slightly apart. Lie still and breathe deeply and gently for around one minute. You can either end here or, if you wish, repeat the routine of poses several more times.