Sleep quality is a key factor in good health: sleeping well strengthens the immune system, improves memory and concentration, and provides the energy needed for the day.
But it’s not always easy to establish good sleep habits. Poor-quality bedding, irregular bedtimes or wake-up times, changes in routines, consumption of stimulants, exposure to blue light from screens, and a sedentary lifestyle are all factors that disrupt sleep.
What if yoga were the key to deep, restful sleep? We asked Camille, a Hatha yoga instructor at Cam’s Yoga, to explain the benefits of yoga for sleep. She shares her tips for a deep, restful night’s sleep.
Yoga for Self-Care and Better Sleep
A relaxing practice
Trying to fall asleep while in an emotional state—such as anger, sadness, or anxiety—does not help you fall asleep or get a full night of quality sleep.
A relaxing practice, yoga helps you let go and refocus. It’s no surprise, then, that so many people with sleep disorders decide to take up yoga. Practicing yoga relieves stress and anxiety by lowering cortisol levels and releasing tension. After a session, distracting thoughts and negative emotions fade away.
Breathing exercises and gentle yoga provide a sense of calm and relaxation, which helps you fall asleep.
Release tension in the body
It's common to feel aches or tension at the end of the day. Doing some stretches and yoga poses before going to sleep is a good way to relieve muscle and joint tension.Through yoga, the body relaxes and releases the stress and poor posture that have built up throughout the day.
Physical activity is essential for falling asleep quickly and preventing insomnia. While it’s recommended to be active during the day, it’s best not to exert your body too intensely before going to sleep. Doing so would actually tend to have the opposite effect of what you’re aiming for: restlessness, an increased heart rate, alertness, and energy. If we were to recommend a physical activity before bedtime, it would be yoga.
In fact, the sequence of poses and breathing exercises alleviates pain and loosens the muscles, thereby bringing about complete relaxation of both body and mind.
Breathing techniques, which are central to the practice of yoga, can help with conditions such as sleep apnea, snoring, and bruxism.
Tips from Cam’s Yoga for Better Sleep
Yin Yoga to Sleep Like a Baby
Yin yoga is a gentle form of yoga that requires little physical effort, making it ideal before heading to bed! The sequences of poses are performed slowly. The practice is designed to maximize comfort. Yin yoga is also practiced with props (blankets, blocks, bolsters, or cushions): this style of yoga promotes concentration and letting go. Postures are held long enough (at least 5 minutes) to release tension, meditate, and breathe deeply while relaxing.
Five Poses to Help You Fall Asleep
If you don't have time for a full practice, just a few poses are still enough to help you fall asleep easily and deeply.
● Banan’asana, the Banana Pose: Lying on your back, bring your left leg to the left side of your mat or bed and cross your right leg over your left leg, without moving your pelvis. Move your shoulders to your left and grasp your right arm with your left wrist: your body takes the shape of a banana. Your entire side stretches, and space opens up in your chest. Hold for several breaths and repeat on the other side.
● The Butterfly Pose: Sit down , bend your knees, and press the soles of your feet together. You can choose to bring your feet toward the center of your body or, conversely, to move them apart. Completely relax your back as you lean forward. You can place a cushion under your head. Breathe deeply.
● Pigeon Pose: On all fours, bring your right knee forward at a right angle. Extend your left leg straight back. Hold the pose for at least five breaths, then switch legs.
● The child’s posture: Sit on your heels with your big toes touching; your knees can be spread apart. Extend your torso and arms far forward. For added comfort, feel free to use a large pillow to rest your head or torso on.
● Savasana: The “corpse pose” is the ultimate relaxation pose. Lie down with your back flat on the floor. Spread your legs slightly apart and turn the tips of your feet outward. Keep your arms at your sides, with your palms facing upward. Breathe slowly and steadily. Hold the pose for as long as you feel the need.
You can add a few minutes of deep breathing or meditation to your bedtime routine.
Yoga is also about knowing listen to and respect your body. To promote deep, restful sleep, it’s best not to overload your body with a heavy meal: “ He who sleeps eats ". Choose a light meal and eat dinner early enough to give yourself time to digest before bedtime. Opt for chamomile tea instead of stimulants (alcohol, caffeine, soda) before going to sleep. Avoid screens at least one hour before going to bed. Finally, Don't fight the signs of fatigue.Cam’s Yoga offers free live yoga classes every Sunday at 6:30 p.m., available on Facebook and YouTube. The class lasts one hour and is followed by a Q&A session.
You can sign up for free through the Cams Yoga website.
You can also find lots of tips and tutorials on Instagram 👌