Can Yoga Improve Sleep? The Science Behind a Restful Night

In our fast-paced, always-on world, good sleep can seem elusive. Tossing and turning and staring at the ceiling — ring a bell? If you’ve exhausted all measures available to you and still can’t catch some shut-eye, it may be time to unroll your yoga mat.
Yoga doesn’t have to be fancy poses or flexibility — it’s a strong tool for helping calm your mind and relaxing your body, so you can move into sleep or deep sleep. But does it really work? Now, let’s take a look at the science and see how yoga can be your game changer for sleep!



Have you ever struggled to fall asleep at night, thinking about the events of your day, or worrying about the next? Stress and anxiety are the greatest thieves of sleep, and yoga is the perfect cure.” Yoga calms your body down from “fight-or-flight” mode using mindful breathing (pranayama) and meditation. Studies show yoga lowers levels of cortisol, the stress hormone, helping you drift off more quickly and sleep more deeply.


Stiff shoulders, a sore back or restless legs can render one’s bedroom uninhabitable at night. The gentle stretches in yoga release stored tension and promote circulation, which can help you ease into sleep. Rick recommends restorative poses such as Child’s Pose, Legs-Up-The-Wall and Reclining Butterfly Pose to release muscle tension and encourage relaxation.


Yoga doesn’t just stretch the body — it tunes in to the body’s natural rhythms. It assists in balancing the nervous system by stimulating the parasympathetic response (a.k.a. your “rest and digest” mode). This balance, in turn, slows your heart rate, lowers blood pressure, and prepares your body for deep, uninterrupted sleep.


If your brain starts running in overdrive as soon as your head hits the pillow, yoga can help. Mindfulness—being in the moment—trains your mind to release your worries and focus on now. Research indicates that mindfulness-based interventions such as yoga were effective in reducing insomnia, improving overall sleep quality.


Your breath is supercharged with the power to do things to your nervous system. Yoga breathwork techniques like alternate nostril breathing (Nadi Shodhana) or deep belly breathing slow the heart rate so that your body knows it’s time to rest. Deep breathing for just a few moments before bedtime can make you primed for a restful night’s sleep.



Want to give it a try? Here are some of they best yoga poses to do before bed:
Delicately stretches the lower back while soothing the nervous system.

For tension relief and circulation.

Opens the hips and promotes relaxation.

Full body release pose.

Stay in each pose for 2–5 minutes, breathing deeply and letting your body sink into the stretch.



The best way to get the benefits of yoga for sleep, is to be consistent. Here’s how you can incorporate it into your nightly routine:

Dim the lights, play mellow music and use calming scents like lavender to signal to your body that it’s time to slow down.

Routine conditions your body to respond to bedtime signals.

Finish with a few slow, mindful breaths to help you relax further.
Ditch the Screens: Steer clear of screens at least 30 minutes before bed, to keep blue light from interfering with melatonin production.



Absolutely! Both science and personal experience suggest that yoga is an incredible sleep support. Yoga reduces stress, calms the mind and relaxes the body, creating the best environment for deep, restorative sleep. Whether you’re dealing with insomnia, stress-related restlessness, or simply want to optimize sleep quality, yoga may be the missing piece in your nighttime routine.
So why not give it a shot? Unroll your mat, breathe deeply and let yoga help you drift off into the restorative sleep you need.

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