Best Yoga Techniques to Reduce Insomnia and Sleep Better at Night

What is Yoga?

Yoga is a form of movement which combines attentiveness, focused breathing and controlled physical exercise. This ancient practice is more than 3000 years old and has its origin in Indian philosophy. The literal meaning of the word “Yoga” is “union”. Essentially, it refers to “that which brings you to reality'”. There are a lot of different styles or schools of yoga. Each type emphasizes different body postures, breathing techniques and meditation practices. Practicing yoga on a regular basis has numerous health benefits and promotes mental and physical well-being. Furthermore, Yoga can be an effective tool to reduce insomnia and sleep better at night.

The Connection Between Yoga and Sleep

As mentioned on the page focused on Meditation, the main biological reason why people suffer from insomnia at night is because of psychological distress. Psychological distress is caused by emotional worry or anxiety. Furthermore, stress creates tension in the body and in the brain. As a result, this causes people to overthink at night which prevents them from falling asleep. Moreover, this is caused by the activation of the sympathetic nervous system. This is our biological fight or flight mechanism which switches on in response to threat or acute stress. The activation of the sympathetic nervous system causes a variety of negative health effects, including insomnia. This is where yoga comes in.

The counterpart of the sympathetic nervous system is the parasympathetic nervous system which controls our body’s rest and relaxation response. Only one of these nervous systems can be active at one point in time. If one is activated the other one is suppressed. Practicing yoga helps to activate the parasympathetic nervous system. As a result, this contributes to the suppression of the sympathetic nervous system, the main biological cause of insomnia. This is the reason why practicing yoga can be effective to alleviate symptoms of insomnia. By activating the relaxation response in our body (the parasympathetic nervous system) we can effectively calm our mind, relax our body and help ourselves drift to sleep naturally.

The Benefits of Practicing Yoga

Practicing yoga provides numerous physical and mental health benefits. When done regularly, the benefits of yoga can include:

• Improved sleep quality and reduced symptoms of insomnia of both men and women, children and teenagers, and especially for elderly people
• Reduced levels of stress and anxiety
• Improved cognition, focus and brain health
• Weight loss and promotion of healthy eating habits
• Improved muscle strength and muscle tone
• Improved flexibility and balance
• Improved body posture
• Protection from Injury
• Improved athletic performance
• Improved breathing awareness, regulation and lung function
• Improved energy and vitality
• Improved self-awareness and self-esteem
• Improved mood and happiness, overall well-being and quality of life
• Lower blood sugar
• Strengthened immune system
• Improved heart health
• Improved bone health
• Reduction of chronic pain and relieving of low-back pain and neck pain
• Reduced levels of inflammation in the body
• Reduced tobacco cravings
• Reduced menopause symptoms

What Types of Yoga Help You Sleep Better At Night?

There exist a lot of different types of yoga, all providing numerous health and wellness benefits. Any type of yoga practice will have a positive impact on sleep, as do all forms of exercise. However, certain types of yoga are better suited than others to help you sleep better at night. Some high-activity forms of yoga such as vinyasa or hot yoga should be avoided right before bedtime. These types of yoga have a high intensity and elevate the heart rate substantially. Generally, you should avoid high intensity exercise in the hours before going to bed. Slower and restorative types of yoga practices are more suitable before bedtime, such as hatha yoga, dru yoga and yoga nidra.

Hatha Yoga

Hatha yoga is one of the most popular styles of yoga. It typically is a slow-paced type of yoga which focuses on proper alignment of postures. Hatha yoga classes are characterized by a slow and controlled guidance of yoga practitioners aimed at doing each pose correctly. Furthermore, hatha yoga focuses on a combination between movement and controlled breathwork. The main objective is to create balance in the body. Hatha yoga practices are designed to align and calm your body and mind. Therefore, practicing hatha yoga is ideal to prepare your body for sleep.

Dru Yoga

Dru yoga has its roots in hatha yoga but can be considered a separate school of yoga because of its unique style. Dru yoga is often more gentle than many other forms of yoga and entails an all-encompassing style. The practice of dru yoga combines classical yoga postures (asanas), breath work (pranayama), gestures (mudras), positive affirmations, visualizations and dynamic sequences. Dru yoga is tailored to an individual level and contains powerful Energy Block Release sequences which have the ability to release physical, mental and emotional tension.

A major focus of dru yoga is establishing a deep understanding of core stability and promoting spinal health and vitality. Consequently, in dru yoga all movements originate from the spine as a healthy and flexible spine provides support during the entire yoga practice. Generally, while practicing dru yoga joints are kept relaxed and soft during movement. This builds flexibility and a free flow of subtle energy. Furthermore, dru yoga focuses on balancing the energy centers of the body, also called chakras, and accessing the powerful energy of the heart. Dru yoga can be practiced by people of all fitness levels and abilities and is ideal to prepare your body for sleep.

Yin Yoga

Yin yoga is a meditative slow-paced style of yoga with a focus on passive longer-held poses. It targets the deepest connective tissues of our body such as our ligaments, joints and bones. This is in contrast to other (Yang) types of yoga where the muscles are usually targeted, such as Vinyasa yoga. The poses of Yin yoga are usually held for up to five minutes and sometimes longer. Furthermore, practicing Yin yoga is often done by using certain attributes or props (pillows, belts, blocks and bolsters) to provide support while maintaining certain poses.

Practicing Yin yoga is ideal for releasing tension within the body as well as for emotional and physical recovery. Therefore, Yin yoga works well to prepare our body for sleep at night.

Yoga Nidra

Yoga nidra is an ancient yogic practice also known as “yogic sleep” or “effortless relaxation”. Yoga nidra is a systematic form of guided deep relaxation which is usually practiced while lying down. One session usually takes between 35 and 40 minutes. While practicing yoga nidra you loose awareness of the outside world, but not of the inner world. During yoga nidra you draw your attention inwards as you surf between the states of wakefulness and sleep. Eventually, you achieve a state of equilibrium as you reach a deep level of blissful awareness. Yoga nidra has numerous health benefits and provides maximum relaxation to the mind and body.

Yoga nidra is a powerful practice which takes you into a state of harmonious, restful being which allows you to be healed and restored. If done correctly, one hour of yoga nidra equals four hours of normal sleep. Breath awareness and mindfulness are key aspects to achieve the deep relaxation response that yoga nidra offers. Yoga nidra is an advanced relaxation technique. It is recommended to practice with a teacher or by using a tape recorder, especially as a beginner.

During a yoga nidra session you will alternate regularly between states of deep relaxation and partial sleep, characterized by different types of brain wave activity. Moreover, depending on which brain cells are activated, different brainwave frequencies can be reached during a session. As a result of the unique characteristics of a yoga nidra session you will alternate exclusively between the alpha and theta phases of brainwave activity. Furthermore, yoga nidra is structured in a way which prevents you from entering the delta deep sleep phase. This is the phase of brainwave activity you reach when falling asleep. Consequently, you do not experience a sensation of grogginess after finishing a yoga nidra session. 

Important Factors to Take Into Account When Preparing For a Yoga Nidra Session

• Clothing: Make sure to wear comfortable clothing, suited to the climate. If it is cold make sure to wear warm clothing and have a warm blanket available.
• Environment: Practice in a quiet, well ventilated room with low light. Make sure there are no flies or mosquitos which can distract you.
• Ornaments: Remove all jewelry, watches and glasses before beginning.
• Time: Yoga nidra can be practiced any time in the day or night. Make sure you have sufficient time available (35min-60min). There also exist shorter sessions for beginners or children, or for people who are unable to lay down for longer periods of time because of back pain.
• Sankalpa: Prepare a short mental statement or resolve. This is a positive affirmation unique to you. A sankalpa should be short and clear. Examples are; I am positive and dynamic, I am perfectly healthy, I am more accepting, etc.
• Different stages: A full session of yoga nidra consists out of different stages which you cycle through. The intensity, timing and focus of each stage is dependent on your teacher’s specific program. These stages may include deep breathing exercises, alternate tensing & relaxation exercises, rotational body awareness exercises, visualizations and personal sankalpa affirmations.

Five Yoga Poses for Better Sleep

The key of practicing yoga for better sleep is to go for calm and restorative poses which encourage the body to relax and allow the nervous system to calm down. Below are five gentle yoga poses recommended by yoga instructors and physicians to get your body and mind ready for sleep.

Legs-Up-the-Wall Pose

Legs-Up-the-Wall is a gentle and passive inversion pose which will stretch your hamstrings, neck and the front of the torso. This pose is performed by moving your mat to an area of the wall with space to sit parallel to it. The goal is to lie on your back with your legs against the wall so that your body makes an L. Your hamstrings and calves should be positioned flat against the wall. Keep your feet relaxed and your arms comfortably rested at your sides with their palms up. It might be a good idea to use a pillow to support your lower back. Stay in this position as long as you like while breathing deeply and reducing tension.

Child’s Pose

The child’s pose is a relaxing pose which enhances flexibility while lengthening and calmly stretching the spine. Additionally, this pose stretches the hips, thighs and ankles while gently relaxing the muscles of the front body. This pose is a great preparation for sleep as it reduces stress, stimulates melatonin production and calms the mind.

This pose is performed by taking the following steps. Starting from all fours (tabletop position), bring your big toes together so they are touching. Widen your knees to at least hip width and sink your hips back toward your heels. As you exhale, relax your chest and allow it to sink between your thighs. It may be more comfortable to widen your feet or by laying a long pillow down between your legs to support your torso. While laying in child’s pose, extend your arms fully in front of you and relax any tension in your spine. Stay in this position for at least 10 breaths. Afterwards rise back to all fours position while inhaling.

Reclining Butterfly

The reclining butterfly is a restorative pose, ideal for quieting down the nervous system and alleviating stress. This pose is performed by pressing the soles of your feet together from a seated position. Open your knees to the sides and lie down on your back. Place your hands in a comfortable position at your sides or above your head. While holding this pose focus on how oxygen moves in and out of your body while inhaling and exhaling deeply. 

Standing Forward Bend

The standing forward bend is a gentle stretching pose. It helps to alleviate symptoms of insomnia as it activates the parasympathetic nervous system. This pose allows bodily processes to slow down, releases tension and helps you to get to sleep faster. This pose is performed by standing upright with your feet at hip-distance apart. Bend your torso slowly forward in front of your legs. The goal of the pose is to stretch, not strain so don’t force it. Rest your hands wherever is comfortable, such as on your elbows, knees, shins or the floor. Maintain this pose for at least 10 slow and deep breaths before gently rising back to upright position.

Corpse Pose

The corpse pose is a restorative pose, ideally done at the end of your yoga practice. This pose is done by lying down on your back with your arms at your sides, palms up and your legs straight. Allow your ankles to roll open. During this pose you can simply relax, let go of the tension in your body and focus on breathing slowly and evenly. You should feel completely relaxed from head to toe. Additionally, you can combine this pose with guided imagery, meditation or yoga nidra. Practicing the corpse pose at the end of your yoga session is a great way to get your body into sleep mode.

Top Tips How to Add an Effective Yoga Practice to Your Nighttime Routine

Adding a bedtime yoga routine to your nighttime schedule can be a game changer for people who experience difficulties sleeping or who suffer from insomnia. Practicing yoga occasionally will improve sleep quality compared to no practice at all. However, studies indicate that long-term regular yoga practitioners experience significantly better sleep quality. It is therefore recommended to incorporate regular yoga practice in your weekly schedule to enjoy the full benefits of yoga on health and sleep. This can include a combination of attending group yoga classes and designating a certain time of day to practice at home, such as right before bedtime.

To get the most out of your bedtime yoga routine it is recommended to start off by setting an attainable time. For example 10 minutes is a good starting point, especially as a beginner. As such, you have enough time to complete your chosen practice and make it to bed by your designated bedtime. You can gradually extend the session if time permits. However, the most important thing is to build a regular bedtime yoga habit. As mentioned earlier, it is highly recommended to choose slower and gentle types of yoga for your bedtime yoga practice routine. Focus on practicing calming, restorative and inward-focused yoga poses while taking deep and controlled breaths.

What Do You Need to Get Started With Yoga?

You don’t need much to practice yoga effectively. All you need is a yoga mat (or a carpet) and perhaps some pillows to make yourself comfortable in certain poses. It is recommended to wear loose-fitting pajamas or comfortable clothes which allow you to move freely. An eye mask and earplugs may be useful to block out disturbing noises and excessive light. Choose a calm and quiet location with a comfortable temperature and dimmed lights, where you have enough room to stretch out freely. Set the mood by turning on soothing music (such as binaural beats) and consider using scented candles or an essential oil diffuser to create a relaxing aroma.

The Bottom Line

If you are suffering from insomnia or you want to increase your sleep quality at night, practicing yoga before bed may be exactly what you need. Practicing a few gentle yoga poses before bed will help you to relax, loosen up muscle tension and unwind from the stresses of the day. Start off with small and simple changes to your nighttime routine. The important factor is consistency. Furthermore, it is recommended to keep track of your progress by keeping a journal. It would be a good idea to have an accountability partner who you can share your progress and experience with. Take into account that it may take up to a few weeks before you will start seeing results.

Anybody can learn how to practice yoga. There is a reason why millions of people around the world practice yoga on a regular basis. The benefits on health, sleep and overall well-being are numerous. With a bit of guidance, patience and consistency, yoga can transform your life. You will feel happier, more relaxed and it can help you get rid of insomnia once and for all.