Insomnia is the most common sleep disorder among American adults, with 10 to 15 percent of the population suffering from chronic insomnia.
As many as 40
So how can you get some good shut-eye when your mind just won’t shut off? One great way to develop a good sleeping habit and better sleep overall is practicing some slow relaxing yoga. Here are 10 ways yoga can help you get a good night’s rest.
1 | Yoga Relaxes the Nervous System
The nervous system is partly responsible for getting a restful night of sleep. On the other hand, an active nervous system is also one of the primary culprits in catching some sleep.
Yoga involves posture and breathing exercises that help increase blood flow. The movements and breathing are what help the nervous system finally relax and let
2 | Yoga Reduces Anxiety and Stress
With modern-day living, stress is almost unavoidable. Stress contributes to high blood pressure, cardiovascular disease, cancer, and other ailments like insomnia.
With high levels of stress or chronic stress and anxiety, sleeping can be a job all on its own. Using yoga to put one’s focus on one task or a single point can help release any negative energy causing built-up stress. Less stress = happier you and more sleep to boot.
3 | Yoga Rejuvenate the Body
One important benefit of yoga is its power to rejuvenate different aspects of your life. Breathing exercises help boost the body’s oxygen levels. Stretching generally has a calming effect, helping opening up areas of stagnation and tension. These combined effects help create a calmer, relaxed body ready for bed.
4 | Practicing Yoga Helps Create a Night Time Routine
What better way of making healthy habits than practicing some yoga for better sleep. Having a routine for bed prepares you, your mind and your body for bed.
Doing something for 30 days will help turn it into habit or routine. Try yoga for 30 nights and see if your sleep improves.
5 | Yoga Can Ease Pain and Discomfort
Yoga movements along with proper breathing help increase mobility and flexibility. Some of the most common pain we suffer comes from lack of movement and strength.
Yoga is a great tool in tackling both these issues at the same time. Fewer body aches, more sleep.
6 | Yoga Can Reduce High Blood Pressure
Most people may not know but high blood pressure and other cardiovascular problems have been linked to insomnia.
For those who do have high blood pressure, yoga and other forms of exercise can help create a sustainable lifestyle that will help you sleep more and be healthier.
7 | Improves the Overall Quality of Sleep
Sometimes sleeping isn’t the issue, for some maintaining and having a well-rested sleep is the problem.
Practicing yoga regularly may not only improves your ability to fall asleep faster but also improve the quality of sleep when you finally doze off.
8 | Yoga Helps Create Mindfulness
Mindfulness may not be one of your intentions or goal but as you practice yoga you’ll develop this sense. Mindfulness teaches acceptance of your thoughts, emotions, and feelings and developing an awareness of the present moment.
Awareness helps remove negative thoughts and identify your source of stress. Leaving you calm and your mind finally ready for rest.
9 | Circadian Rhythms Might be Influenced
Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. This includes our sleep schedule. When this is disrupted we can gain weight, impulsiveness, slower thinking, and other psychological behavioral changes.
Circadian rhythms might be influenced by certain yoga practices, depending on the type of yoga and time.
Practicing yoga at a specific time designated for sleep will not only help create a habit but also balance out your circadian rhythm.
10 | Reduces Mind Chatter
have you found yourself at times unable to sleep? even completely exhausted but your mind refuses to switch off.
I call this the mind chatter, like if your mind was a radio station. Yoga helps you tune out all the white noise while helping you tune in into your sleep station.
Practicing some yoga 20 – 30 minutes before bed is ideal, too close to bedtime might invigorate your body.
Keeping a yoga mat beside your bed, candles, incense, pillows, music can also help create a relaxing space ready for sleep. Try Meditation Solution, Zoe Bray-Cotton does a great job at teaching proper meditation techniques.
You could also try any of these 10 simple and easy to implement hacks that will have you sleeping like a baby!