As many as one in three people have problems sleeping in the UK with the elderly and those living with chronic pain or mental health issues being particularly susceptible. 

If you’re struggling, practicing yoga might be worth trying as many yogis find that improved quality of sleep is one of the biggest benefits of regularly stepping onto their mat.

Physical discomfort, chronic health issues and over thinking are common reasons for bedtime battles – and yoga gently addresses each one. 

Yoga for Sleep

Why does yoga help?

Eases pain

The physical postures that make up the majority of classes involve stretching every part of your body which relaxes the muscles and frees them from pain making it easier to fall into a deeper sleep faster and experience fewer disturbances. 

Increases melatonin

Melatonin is a hormone that regulates night and day cycles, and it acts like a dimmer switch by turning the nighttime functions on. Some people, particularly those who are neurodiverse don’t release melatonin at the correct times of day, so sleep is harder to come by. A yoga class naturally increases melatonin levels allowing the body and mind to fall asleep with ease.

Activates the parasympathetic nervous system

The parasympathetic nervous system system is activated by stillness, deep breathing and silence – and the relaxation that is standard at the end of every class offers all three things in one go. 

Increases GABA levels

GABA is a neurotransmitter that communicates between the brain and the nervous system and conditions including sleep disorders have all been linked to low levels of GABA. Yoga naturally increases GABA levels. 

 

Which aspects of yoga help the most and why? 

The seated poses are ideal to practice at night and for an extra restorative session, you can use cushions and bolsters to rest on when you forward fold. 

Many of the poses (particularly twists) practiced in a class aid digestion and a fully functioning digestive system is vital in order to sleep well and deeply. 

Child’s pose, happy baby, eye of the needle and bridge are ideal poses to try in the evening – and they can even be done in bed before you turn off the lights. 

Breathing through your nose slows the heart rate, lowers blood pressure and induces a deep state of relaxation, making it easier to fall asleep and to stay in a deep, restorative slumber. 

There are two particularly good breathing techniques to try at night. Moon breathing and square breathing. 

Moon breathing involves breathing in through your left nostril only and breathing out through your right nostril. The left side of your body is associated with calming the nervous system. 

Square breathing is really good if you’re an over-thinker or suffering from anxiety. It’s so simple to do and will relax the nervous system, just in time for bed. 

 

How to practice moon breathing

Sit or lie down, ensuring that you’re comfortable.

Close your eyes, or keep your gaze lowered if that’s your preference, and bring your awareness to your breath.

When you’re ready, lift your right hand, and cover your right nostril with your thumb, while you breathe in fully through your left nostril. 

Once you’ve breathed in as much as you can, cover the left nostril with the ring finger on your right hand, and breathe out fully through your right nostril. 

Swap back to the left nostril and continue like this; breathing in, only through your left nostril and breathing out only through your right nostril. 

Once you’re ready, release your right hand and allow the breathing to return to normal. 

 

How to practice square breathing

Sit or lie down, ensuring that you’re comfortable.

Close your eyes, or keep your gaze lowered if that’s your preference, and bring your awareness to your breath.

When you’re ready, imagine a square in your mind. It can be just an outline or a filled in box, whatever you imagine is fine. 

Breathe in for a count of four, and in your mind’s eye, follow a horizontal line that is the top of your square. 

Hold your breath for a count of four, and in your mind’s eye, follow the line vertically down to the imagined bottom line. 

Breath out for a count of four, and in your mind’s eye, follow the line horizontally along. 

Hold your breath, and in your mind’s eye, follow the line, horizontally up, to the first line. 

Continue with this breathing, allowing your focus to just be on your breath and your square. 

If four is too much, then reduce it to three. The key is that the breaths are all of equal length. 

 

Thank you for reading, and don’t forget to follow The Village Yoga on Instagram & Facebook.

Natasha xx